2014 November 7 WOD

Posted: November 7, 2014 in Uncategorized
Metcon

AMRAP 20 of:
31 Box Jumps (30/24)
31 C2B Pull-ups
31 KBS (72/55)
31 FR Step Out Lunge (95/65)
31 Toes to Bar
31 Push Press (95/65)
31 Hip Extensions (25#)
31 Wall Balls (30/20)
31 Burpees
31 Calorie Row

Strength

Back Squats, 10×3 across

Additional Work – Time Permitting

EMOMx7
Min 1: 7 unbroken Hang Squat Cleans + 1 unbroken Jerksb (185/135)
Min 2: 6 unbroken Hang Squat Cleans + 2 unbroken Jerks (185/135)
Min 3: 5 unbroken Hang Squat Cleans + 3 unbroken Jerks (185/135)
Min 4: 4 unbroken Hang Squat Cleans + 4 unbroken Jerks (185/135)
Min 5: 3 unbroken Hang Squat Cleans + 5 unbroken Jerks (185/135)
Min 6: 2 unbroken Hang Squat Cleans + 6 unbroken Jerks (185/135)
Min 7: 1 Hang Squat Clean + 7 unbroken Jerks (185/135)

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Comments
  1. stefgatlin says:

    Metcon – 33:08
    I FINALLY got C2B’s today!!! I got over half of the reps as C2B; the rest were dang close. I worked for over 8 minutes just on C2B but totally worth it! Everything else Rx. At the 20 minute mark I was starting hip ext.

  2. Brian says:

    Got through Push Press + 2 Wall Balls (only got about 10 C2B Pull-Ups, the rest was rx’d)

  3. jks says:

    42:29
    20″ box
    20PUs/11RRs
    55# KB
    75# Lunge & PP
    14# WB
    HipExt no weight
    K2Chest

  4. MarkDGoff says:

    Metcon
    244 reps (hip extra + 27 WB)

    10 x 3 Back Squats 160#

    • MarkDGoff says:

      31 Box Jumps 25″
      31 Pull-ups
      31 KBS 55#
      31 FR Step Out Lunge 75#
      31 Toes to Bar
      31 Push Press 75#
      31 Hip Extensions 15#
      27 Wall Balls 20

  5. Brett Christensen says:

    AMRAP: got 13 burpees
    FS: 10 × 3 245 Across
    Additional Work: @ 145lbs
    1-4 unbroken
    1 min rest
    5 unbroken
    6 3 & 3 on the jerks
    7 unbroken

  6. Ashleigh says:

    WOD:
    20 minute mark: HE + 0 WB
    total time to finish: 29:46
    all rx’d except 25″ box, kipping pullups

    strength: 165# LBBS

  7. Bobby says:

    WOD: got 4 burpees. Everything RX’d
    FS: 10×3 @ 185 – thanks Brett for hanging over so I could finish the squats!

  8. jkeel 40/5'9/175ish says:

    WOD: 31 burpees. No calories.
    55# swings 20# wallball

    Backsquat… yeah I did some. 185-225#

  9. Tanya Favara says:

    Got thru 7 burpees.

    20″ steps, 12 c2b then kip, 45#kb, 53# front lunge, PP, & 12 good mornings, the rest GMs w/ 33#, 15# WB

    Everything scaled except T2B because I’m so sore especially quads & anterior shoulders from last 2days WODs & following almost 2 weeks off. Really hoping this WOD helped loosen some of that out.

    PC focus on form-pulls, footwork, catch
    63# 3×3
    83# 3×2
    103# 4×2

  10. Jennie says:

    Sunday alone before fundamentals class
    20 Wall Balls
    all rx’d!
    (Lots of time spent on C2B and T2B)

    Pizza BUFFET and a milkshake yesterday. Ugh

  11. Melanie says:

    AMRAP 20 of:
    31 Box Jumps (16)
    31 C2B Pull-ups
    31 KBS (25)
    31 FR Step Out Lunge
    31 Toes to Bar
    31 Push Press (55)
    Forgot hip extensions. Lol
    31 Wall Balls (10)
    30 Burpees

  12. Bo says:

    1 round and 13 Boxes in 20 minutes

  13. Megan says:

    Completed whole thing 30:29 ? I think
    25″ box step
    Everything else RXd
    Spent a lot of time messing with hip extensions couldn’t get it to move to the right length was at number 18 on these when time was up

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