2014 December 4 WOD

Posted: December 4, 2014 in Uncategorized
Gymnastics/Strength

50 Strict HSPU for time

Endurance

Row 3x1000m, rest 3 minutes (run 800 meters)

Skills

Work your weakness

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Comments
  1. Brian says:

    HSPU: 11:17 (20 strict w/2 abmats, 10 kipping w/1 abmat, 20 kipping w/2 abmats)

    3 x 800m Run: 3:23/3:22/3:14

    Extra:
    – worked on a few bar mu w/mini band
    – 4 Rounds: 10 Ring Pushups w/ feet on 20″ box, 20 du (did not look at time)

  2. Tanya says:

    HSPU: 3 strict, then slow neg & kip to 20 with 1 abmat, then 3 x10 on box = 50

    800m runs: 3:35/3:25/3:23

    5 x 10 GHDs

    1 loop run

  3. Kent says:

    @ home:
    one mile run, next mile 4 x 100m w 100 m walking in between; then sprints 40m x 3 (intended more, but catch in right ankle); walked another 1/2 mile, completed the 3 mile loop with an easy run the last 1/2.

    Thinking about attempting my first 1/2 marathon next year…

  4. Lucas Holland says:

    3×1000m row – 3:27.3 / 3:33.0 / 3:28.5

  5. Joy says:

    Made up Monday Dec. 1st Wod (results posted there)

    THEN:
    Strict press (dumbbell) x 50 @ 12#

    Bike x 3: 1 mile w/ 3 min rest in between. My times got screwed up but it took me an average of 4:30 for each round… give or take secs each time

  6. Bobby says:

    1RM LBBS: 315#/330#pr/347#pr! Previous pr was 325#.
    50 Strict HSPU: 7:00
    Row: 3:48/3:51/3:54

  7. Brett Christensen says:

    50 Strict HSPUs: 14:38 Rxd struggle city today
    9/11/14/16/19/22/24/25/26/27/29/31/32/34/35/36/37/39/40/Then singles the rest of the way except 47 & 48 were together.
    Only had time for 2 1000m rows: 3:39.1/3:38.9

  8. Matt Z. says:

    10:19 strict singles from the start
    3:22/3:33/3:35
    Worked Durante front uprise

  9. Megan says:

    2 strict to no ab mat
    Then 48 strict to one ab mat

    3 800 meter runs

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

    50 strict HSPU:
    6:36 rx’d
    25 at 3:03 broken into sets of 4 or 5 at a time.
    Maintained 2 to 4 reps per kick up until the last 8 which were singles.

    Cooldown: 3 rounds for quality of dead hang pull ups and reverse hypers.

    • jkeel 40/5'9/175ish says:

      50 strict HSPU:
      6:36 rx’d
      25 at 3:03 broken into sets of 4 or 5 at a time.
      Maintained 2 to 4 reps per kick up until the last 8 which were singles.

      Cooldown: 3 rounds for quality of dead hang pull ups and reverse hypers. 5 pulls/20 rh.

  11. Marcia Jo says:

    50 HSPU attempts: 17:39. Lots of emphasis on the word attempts. Couldn’t quite lower my head all the way to the ab mat. One day!

    Row 1: 4:22
    Row 2: 4:31
    Row 3: 4:36

    Weakness: Just hung out on the bar to work on grip.

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