2014 November 11 WOD

Posted: November 11, 2014 in Uncategorized
Metcon

4 RFT:
5 Power Cleans (205/135)
200m Row

Additional Work

15-10-5 Muscle ups
30-20-10 Box Jumps (24/20)

“Go for it now. The future is promised to no one.”

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Comments
  1. stefgatlin says:

    Metcon – 7:22 115#, ran

    Additional work – Didn’t time it because I started before the clock. I did the same rep scheme but worked C2B and GHD’s. Only finished two rounds before I had to leave for work.

  2. Jesse G says:

    9:32
    175 PC (singles)
    200m run

    Extra:
    5-5-5 Ring MU
    30-20-10 Box Jump (24″)
    13:46

    Post WOD: Brief bar MU work

  3. Kent says:

    WOD: 8;53
    95# PC; mix of running and rowing

    Extra: 8:08
    15-10-5: both ring dips – toe assisted and ring rows
    30-20-10: Box steps, 25″ box.

  4. MarkDGoff says:

    Metcon 7:29
    135# PC
    220m run

    additional
    16:29
    bar muscle up with green ban
    24″ step up

  5. Jerrod Phifer says:

    Metcon 6:42
    135# PC
    220m run

    Additional
    7:22
    Jumping PUs
    24″ Box Jumps

  6. Wilks says:

    6:44 – 185# PC – row
    9:25 – C2B/ring dips/box jumps

  7. Ashleigh says:

    WOD: 8:20 @ 125#

    additional work: 9:55; 1-for1 pullups/ring dips, 20″

  8. Justin Harrison says:

    Metcon- 12:22 (I think) at 205# with 200m runs

  9. Jennie says:

    7:23 rx’d
    landing wider and wider in my cleans as I lose confidence in my left leg. Still happy.

    No additional work.

  10. Brett Christensen says:

    1.) Metcon: 6:47
    205 PCs
    200m runs
    2.) Additional Total Time: 13:25
    MUs: 11 unbroken PR on the set of 15 mostly singles after that with a couple sets of 2
    GHDs: with the same rep scheme as the box jumps.

  11. Jeff B says:

    Metcon: 5:38
    185# PC
    200m run

    Accessory work:
    5:29
    30-20-10 24″ BJ
    15-10-5 Pull up(unbroken)

  12. Shea says:

    Metcon: 8:17 @110#; row w/damper on 10.
    Add’l work-took around 16 min, but lots of focus on skill w/ring PU’s/dips. I did 1:1 PU (1/2 ring & 1/2 C2b)/RD for the MU; 20″ box

  13. Bo says:

    6:17 225lbs PC and 200M run
    Muscle up and GHD work done

  14. Lucas Holland says:

    Double tapped
    6 a.m. – 9:27 with 185 and row
    6 p.m. – 9:01 rx’d with run
    Additional work done with c2b and ring with ghdsu

  15. Sam says:

    At home
    Muscle snatches
    Worked up to 115# hang snatch
    4 mins of 5 reps hang snatch @100, 10 burpees over the bar

    CFJ WOD 7:40 Rx

  16. Brett says:

    WOD: 8:22. #185 PC, 200 runs. Post WOD 4 unbroken MU 30 BJ, 2 single MU 20 BJ.

  17. Allen Ervin says:

    Metcon
    4 RFT: (6:05rxd @ 225lb power clean and 220 meter run)
    5 Power Cleans (205/135)
    200m Row

    Additional Work (12:29rxd bar muscle ups & box jumps)
    15-10-5 Muscle ups
    30-20-10 Box Jumps (24/20)

  18. Blake Taylor says:

    8:01 165#

  19. Bobby says:

    WOD: 8:05 w/ 185# PC
    Post WOD: did 4 unbroken ring muscle ups. Not the best technique but it’s a PR. For the rest I did a mix of c2b, chin over bar, RR and ring dips. 24″ box jumps.

  20. Megan says:

    9:59 @ 135# with alternating runs and rows

    Mixture of bar muscle ups with mini band / c2b/ kip pull ups / ring dips with 5 second gold in bottom then one toe assisted up
    24″ BJ jump up step down

  21. Kim says:

    @home
    7:18 @83# & air rower
    Did yesterday’s strength of back squats at 83#

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