2014 December 10 WOD

Posted: December 10, 2014 in Uncategorized
Metcon

AMRAP 20 of:
200 Double unders
100 Air Squats
80 Burpees
60 Wall Balls (20/14)
40 TTB
20 Strict HSPU
10 Muscle ups

Technique Work

EMOMx8:
Odd: Power Snatch + Snatch Balance, stay below 65% (Most should sub 2 power snatches or power cleans)
Even: Hang Squat Snatch + OHS, stay below 65% (Can sub 2 hang power snatches or hang squat clean + front squat)

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Comments
  1. Lucas Holland says:

    20 min AMRAP – 481 reps rx’d
    136 du’s unbroken pr!!
    8 min EMOM @ 135

  2. Brian says:

    20 min AMRAP: 438 reps
    Finished the rest at 34:30
    HSPU – all kipping, 10 w/1 abmat, 10 w/2 abmats
    MU – small band bar mu

  3. Jesse G says:

    First WOD back since neck injury on 11/24.
    Did a scaled version of Monday’s MetCon:
    10 minute AMRAP of
    3,6,9,12…
    Thrusters (65#)
    Pull-ups (not C2B)

    108 total reps – made it through the 18 thrusters

    Technique Work:
    Odd: PC+PC
    Even: HSC + FS
    115 for rounds 1-4
    135 for rounds 5-8

  4. Melanie says:

    360 reps and did single unders

  5. Stephan says:

    20 min AMRAP
    400 (single unders)
    Technique
    #33 snatch

  6. Dave says:

    AMRAP 360 SU
    Snatch 95, Hang Clean 95

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

    Fun day

    Got through 7 strict HSPU’s
    287 reps
    double unders were terrible tonight

    Snatch and clean work at 135#

  8. Bo says:

    489 with Kipping HSPU
    135lbs on snatch work

  9. Marcia Jo says:

    388 total

    Just used 22# bar for technique
    Everything was difficult after that wod.

  10. Kim says:

    @home
    470
    Dubs not great- had to use green rope
    10#wallball
    EMOM @43#

  11. Jennie says:

    5:30 WOD

    Chose to do half reps from the start, trying to ease in to a more consistent schedule with less pain.

    Did 4 strict HSPU to 2 abmats, 6 strict DB presses 20#
    5 strict pull-ups for muscle-ups

    15:52

  12. jks says:

    355 Total
    SU/DUs 2/1 x 50 + 200 SUs
    75# EMOM

  13. Brett Christensen says:

    20 min AMRAP: 14 into the TTB = 454 reps Rx’d
    DUs: 91/131/175/195/5
    ASs: unbroken slow and steady
    Burpees: slower and steady quads were on fire and hips were tight. didn’t have much of a motor today but these definitely cracked the block today.
    WBs: done
    TTB: 10 & singles the rest of the way
    8 min EMOM @ 130 as Rx’d

  14. Ashleigh says:

    AMRAP: 484 rx’d-ish; AS: 50/25/25; burpees: sets of 10, wasn’t getting hips open all way so moved to BTB; WB: sets of 10: no repped 7 reps bc ball didn’t touch the wall; T2B: 15 UB then singles; sHSPU: 2 abmats

    technique work @ 75#

  15. Megan says:

    454 RXd

    75# skill work

  16. Matt Z. says:

    487
    135 snatch technique
    Eternal burpees

  17. Shea says:

    Done 10/11 at 5am
    467 reps Rx’d
    Finished the T2b & did 20 kipping to 1 abmat HSPU afterwards

  18. MarkDGoff says:

    445 did DU for 5 min got 91 total.

    Did power snatch at 75# for technical work

  19. Carrie says:

    305 reps – scaled as follows
    200 single unders
    50 air squats
    40 burpees
    15 WB @ 10#
    Technique work at 45# – cleans instead of snatches

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