2015 February 10 WOD

Posted: February 10, 2015 in Uncategorized
Metcon

5 RFT:
12 Thrusters (95/65)
12 Toes to Bar

Skills

EMOMx20
Odd: 3 Muscle ups
Even: 6 Strict HSPU

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Comments
  1. Lucas Holland says:

    Metcon – 7:22rx’d
    10 min emom
    Odd min – 10 fs @155
    Even min – 10 dl @225

  2. Justin Harrison says:

    12:20 Rx
    Worked on bar muscle ups

  3. stefgatlin says:

    Metcon – 9:12 Rx
    Skill – only time for 10 min.
    Odd – 5 OHS 65# – Missed yesterday so wanted to work these in today.
    Even – strict HSPU and learned some new progressions to build more strength – Thankful for awesome coaches!!

  4. Nicole says:

    Thrusters-65#
    Toes to bar

    12:20 RX

  5. Bryce Miller says:

    12:20
    #75 bar.
    Laying toes to bar.

    Tripods.

  6. Rachael says:

    10:12 Rx (had to do extra reps on TTB every time- my toes would be a hair away from the bar)

  7. Brian says:

    11:41 (Push Press instead of Thrusters – 95#)

  8. Tim C says:

    Metcon: 10:20; 85# Thrusters, knees to elbows
    EMOM: Worked on HSPU, PU, and Ring dips

  9. Jesse G says:

    12:57
    85# thrusters and T2B
    Only got the first round unbroken
    Moving in slow motion today

    5 rounds of:
    2 Ring MU
    6 Push Press 115#

  10. Margaret Everette says:

    11:06 22# laying toes to bar
    3 RR, 3 dips
    6 push presses 8# dumbbells

  11. Wilks says:

    11:07rx
    Worked on MU progression (thanks Jennie!)
    Worked on HSPU progression (no maxi pads:)

  12. Kate says:

    Tip:
    Kroger on University has a chorizo without added sugar! The brand is Cacique and they have both pork and beef chorizo. I know the oil well Kroger has it… Sometimes

  13. Brandy says:

    8:54 55# Thrusters and laying T2B

    Left shoulder is getting sore so I just did 6 miles on Airdyne during skill work. ugh…

  14. Brandy says:

    Tip:
    Don’t get too excited about Starbucks new Coconut milk.

    http://rebootedbody.com/starbucks-coconut-milk/

  15. Megan says:

    10:09 rxd
    Tried to not come up with butt first on thrusters and break the plane on t2b focused on that and where the heck are my lungs !!! Ughh

    Did 10 rds shoulders are dead thanks for the help on progression Shea
    3 ring progression
    6 strict hspu to small blue ab mat
    3 ring
    6 strict
    3 ring
    6 strict
    3 ring
    6 a frame with elbows tight in
    3 ring
    6 a Frame

  16. Jennie says:

    Before 8:30 class alone
    10:26 rx’d

    Heavy chest congestion right now, hard to breathe. Can tell I lost a lot of upper strength while rehabbing neck again.

  17. Sara M. says:

    Tip/Read of the Day: With all the wall balls we’ve been doing, I came across this good article! It has some good tips on how to improve your wall ball performance.

    http://www.boxlifemagazine.com/training/why-we-love-wall-balls-plus-a-few-tips-to-do-them-more-efficiently

    Did you know that wall balls work 11 muscles in your body?! No wonder my body hates me after the Karen WOD. Wall balls are definitely one of my areas of weakness as far as being able to do many over a longer time period… Going to definitely take these tips into consideration. Especially the one about resting with the ball against the wall… Never thought about that!

  18. Melanie Ragan says:

    Know your cholesterol numbers, even if you’re young

    New research finds that years of high cholesterol can lead to heart disease later in life. It’s important to know your cholesterol numbers in young adulthood, since dietary changes can make an impact.

    http://www.lohud.com/story/news/health/2015/02/10/know-cholesterol-numbers/23163113/

  19. Shea says:

    Metcon 9:34 rx (felt slow and sluggish this morning)

    Skill: Odd: banded ring MU progression & a few rounds of C2b/ring dips
    Even: HSPU w/knees on bench-went head to floor and very vertical; also did some HS progression work from tripod to plank against wall
    (probably worked for about 17 minutes w/some breaks to show progressions & shoulders/arms completely toasted)

  20. 10:46
    40# thrusters
    Knee raises (first time to do these in a WOD)

    EMOM
    ring rows/dips from box
    10# strict DB press

  21. MarkDGoff says:

    Metcon
    10 : 15
    85# Thrusters
    T2B

    EMOM X 20
    Alternate 6 pullups and ring dips
    1st min 6 strict HSPU rest 4 strict HSPU

  22. Monte says:

    11:40rx

    Bar MU, med band
    HSPU – 6, 5, 4, 4, 3, 3
    12 min

  23. Cara says:

    Todd’s bday torture warmup 😬:
    3 rds 7 WB(10#)/7 burpees

    WOD: 9:58
    33# Thrusters
    Laying T2B

    Skill:
    Odd: rotated 3 ring dips and 3 ring rows every other odd minute
    Even: 33# strict press

    Happy birthday, Todd!

  24. Boxx says:

    14:24 @ 85# knees to elbows.
    Hspu off of 24″ box. Ring dips and kpu’s.

  25. Robert says:

    Man I could have sworn in posted my time earlier. 11:19 rx

    Emom
    Even: 3 chest to ring pull-ups/ 3 Ring dips
    Odd: 6 strict hspu. (6rds strict, 4 rds piked)

  26. Sara M. says:

    Metcon
    5 RFT:
    12 Thrusters (Dumbbells 5L/12R)
    12 Toes to Bar (supine)
    6:57

    Skills – Modified
    EMOMx20
    Odd: 6 Ring Rows
    Even: 6 GHDs

    Post WOD
    Pec PT mobility (weighted / foam roller)

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

    Metcon:
    6:49 rx’d
    All thrusters unbroken
    first 2 rnds completed at 1:51
    T2B’s were hell today. Broke them up in round 3.

    EMOM:
    rx’d all reps unbroken

  28. Ashleigh says:

    WOD: 6:44; 25# DB thrusters, supine T2B

    skill: 3 MU transitions, 20# DB strict press

  29. Brett Christensen says:

    Metcon: 9:00 Rx’d
    Both movements broken and the thrusters were sloppy.
    EMOM:
    3/6
    3/5
    3/4
    2/4 the rest of the way out. All reps unbroken. 3 weeks out = decreased gymnasty

  30. Matt Z. says:

    6:23
    11 MUs, 41 HSPUs – last one most later rounds with single leg kip to get out of hole.

  31. Barbara B says:

    11:27
    5 RFT:
    12 Thrusters 15# (1st set #33 bar)
    12 Toes to Bar

  32. Bill B says:

    Metcon;
    9.52 75#

    EMOM
    alternate Box Dips with Ring Rows
    25# db strict shoulder press

  33. Heather M says:

    Metcon
    Thruster #33
    Knees to bar
    9:56

    Worked on skills

  34. MaryLawson Day says:

    Did Friday’s wod
    Emom 20 133#
    3 BS/2 FS
    PT after with first time hanging in three weeks. WooHoo.
    Continued work on R shoulder and ankle flex.

  35. Lorrie says:

    Metcon
    Thrusters started with #43….too sore from Sat. thrusters so… #33
    Laying toes to bar
    8:50

    Alternated box dips, ring rows,
    30# strict shoulder press

  36. Gerrell says:

    Metcon:
    7:59 45# knee raises

    Skill:
    Ring dips/strict PU
    HS kick up and hold

  37. Jess says:

    11:19
    Thrusters 55# all unbroken
    Super slow TTB

    Skill:
    Worked on negX2 then strict pressX8 15#-20#
    Ring rows and dips

  38. Marcia Jo says:

    Metcon:
    7:42
    Rx on round one, shoulder pain in the front part of shoulder, still hurt when I tried 20# Dumbbells, didn’t hurt at 10#

    Strength:
    RR, ring dips
    6 handstand attemps each time; they’ve gotten significantly better!!

  39. Heather M says:

    Forgot to post
    Metcon
    can’t remember my time but I do know my shoulder has been bothering me!

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