2015 February 13 WOD

Posted: February 13, 2015 in Uncategorized
Metcon

2 RFT:
25 Box Jumps (24/20)
20 C2B Pull-ups
15 Strict HSPU
10 Squat Snatch (135/95)

Skills

EMOMx10
odd: 10 OHS with 2-second pause at the bottom – you choose the weight.
Even: 50 Double unders

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Comments
  1. Nicole says:

    Metcon: 14:27
    Box jumps-16″
    Ring rows with box
    HSPU&A-frames
    Squat snatches-65#

    Skillz:
    OHS-55#
    DU’s-did 15 in a row! πŸ™‚

  2. Rachael says:

    Metcon:18:16
    85# Squat Snatch
    Did a few RR with feet on a box. The rest were C2B attempts. One day my chest will touch that bar!

    Skill:
    6-7 OHS at 85#
    DU attempts (these were bad today)

  3. Brian says:

    17:38
    Box Jumps – 24″
    Mix of C2B and Chin Over Bar (all kipping)
    Kipping HSPU
    GHD Sit-Ups instead of Squat Snatches (ankle mobility is lacking)

  4. Tim C says:

    Metcon: 15:10
    24″ Box jumps
    Mix of pull ups and suspended RR
    HSPU from 25″ box
    65# OHSS

  5. Kent says:

    12:15
    Box steps – 24β€³
    C2B was chin over bar & and a box rope rings in a horizontal position.
    A frame push ups for HSPU
    Squat Snatches 33# 1st rd, then snatches @ 53#

    EMOMx10
    odd: 1 rd 10 OHS @ 33#; others were snatches @ 53# (glutes very sore )
    Even: Wall kicks

  6. jks says:

    16:03 24″ Box/KPullUp/BoxPushUp/75#S
    Skill 65# OHS 5/5/5/5/5 DUs 10/3/5/5/10

  7. Cara says:

    Such a fun morning at Club 6! πŸ™‚

    15:24
    20″ Box steps
    Ring Rows
    15# DB Strict Press
    65# Squat Cleans

    Skill:
    Knew I couldn’t get through 10 so did 5 65# front squats each round with a 2 second pause.
    Rested until about 15 seconds in and did 30 dubs each round, 40 for the last round. Feel like these are finally starting to come back!

  8. stefgatlin says:

    Metcon – 18:23
    Mix of C2B with regular grip and reverse grip and tried some C2R with feet elevated – spent a LOT of time working the C2Bs – chest touched bar on most reps, not all, but that’s progress for me!
    Mixed strict HSPU with kipping HSPU
    55# squat snatch – feeling better!

    EMOM
    55# OHS – 10/7/5/5/5
    20 DUs

  9. Shea says:

    Metcon: 15:06
    20″ box steps/C2b/pike PU/77 & 75# SS (accidentally set up w/guy bar-thanks for your help Megan!)
    Skillz: 65# OHS (10x all rds except the 3rd–did 7 that rd)/50 DU each rd

  10. Melanie Ragan says:

    Something i haven’t picked up but know I need to!!

    Yoga’s Popularity Grows Among Adults And Children

    http://www.piercepioneer.com/yogas-popularity-grows-among-adults-children/37886

  11. Kate says:

    16:04
    First round RR and a-frame HSPU
    2nd round kipping PU and Box HSPU
    85# power snatch

    EMOM 65#
    7OHS/7FS/7OHS/7FS/5OHS
    DU: 38/34/34/35/37
    Didn’t start until late every round on DU

  12. Patrick M says:

    Metcon 21:24
    Bj 24
    negative shspu
    Ps 75
    skillz
    Odd 65 fs
    even worked on du’s

  13. Patrick M says:

    Correction Bj was 20

  14. Cayce Davis says:

    Box jumps 16″ box-stepped up 2nd round
    Ring rows with box 1st round/feet on floor 2nd round
    HSPU on edge of Box
    Squat snatch w/33#

    OHS w/33#
    Got 10 double unders 3 of the 5 minutes

  15. Bo says:

    10:48 kipping HSPU
    10 min EMOM 135 OHS / 50 DU

  16. Gerrell says:

    Metcon: 14:01
    24″ box jump
    Strict pull ups, second round from box
    A Frame push ups
    OHS @ 75#

  17. Jesse G says:

    20:08
    25″ box
    C2B
    Strict HSPU
    75# squat snatch

    EMOM
    Odd: 5 OHS w/ pause (75#) / 5 OHS w/o pause / 3 rds of 5 FS w/ pause
    Even: 30 DU / 20 / 20 / 20 / 30

  18. Robert says:

    Here’s my “share your knowledge”: when it comes to maintaining your +4 and getting your WOD points or taking your wife out for ice cream because she has to work on Valentine’s day…always pick family over fitness.

  19. Ashleigh says:

    WOD: 12:31; 24′ jump up/step down, RR with feet on a box for C2B – missed complete pull on some; 12# (all that was left) and 25# DB strict press, 95# squeans

    EMOM: 33# OHS, 50 dubs

  20. Bobby says:

    WOD: 14:25 – 185# squat cleans – first 15 strict HSPU unbroken.

    EMOM – 75# – pretty sure quite a few of my OHS were not held for 2 seconds. They sucked.

  21. Justin Harrison says:

    Metcon- 18:26
    24″ box, kipping C2B with RR on rd2, HSPU from box, 95# squat snatch

  22. Matt Z. says:

    11:48 strict
    135 OHS/50 DU
    No pause in round 5 OHS, just got the reps.

  23. Brett Christensen says:

    15:30 Rx’d
    OHS @ 95lbs: 10/10/5/7/8
    DUs: 50/45/38/35/50

  24. Brandy says:

    20″ box steps/RRs /25# DBs strict Press /75# power snatch

    65# OHS with 2 second pause
    5 every round
    DUs had rope problems on first round
    15/30/30/35/43

  25. Elisabeth says:

    Metcon: 15:13
    20″ box jumps
    Ring rows
    15# dumb bell press
    43# power snatch

    Skills: worked the best I could trying to get OHs with 22# bar
    Did make any double unders :-/

  26. Tanya Favara says:

    16:26
    20″ box
    C2B, mix reg & chin up grip
    Hspu: rd1 progresion Carl taught me (lol), 10 20# strict DB press. rd2 5 progression, 10 box
    70# power snatch

    Loop run

    EMOM x 10
    10 OHS w/ 2 sec pause @ 53# alt w/ 35-40 sec bike

  27. Bob says:

    Metcon
    16:30
    24″ box jump
    Chest to bar pull-ups
    Strict handstand push-ups
    Powersnatch 65#

    Strength
    Overheard squat/front squats
    Worked double unders

  28. Bill B says:

    Metcon
    13 ish
    20″ box step ups
    RR
    20# DB press
    75# back squat
    left wrist hurting so no snatch

    Strength: EMOM 10
    Back squats 75# 10/10/10/10/10
    Abmat situps 22/18/15/18/22

  29. Sara M. says:

    Metcon
    2 RFT:
    25 Step-Ups (24″)
    20 Ring Rows
    15 Strict DB Presses (10#L/15#R)
    10 Squat Cleans (55#)

    10:51
    24″ box step ups as that’s the only box left to use… Felt like climbing a mountain! Lol

    55# Squat cleans!! Felt good… First time doing that weight in a while. Hopefully my muscle still feels good tomorrow!πŸ™

    Skills
    EMOMx10
    odd: 10 FS/BS with 2-second pause (55#) (first two sets FS. Last 3 sets BS as pec got tired of holding front rack position during those 2 sec pauses.)
    Even: Double unders 50ub/40/40/40/41 <– died on these😝😲

  30. Megan says:

    21:?? Slow mo
    20″ all jumps
    all c2b
    Strict hspu were no go today so did 10 perfect a frame / 5 tripod push up to wall progression 5 times. Did this combo both RDs
    85# snatch squat

    Groin area is bothering me
    So did what I could @ 65#
    10-50/7-50/7-38/ 4-35/5-48 ( last set was snatch grip pich press )

  31. Kim says:

    17:26
    20″ Box steps
    A-frame hspu
    C2B
    48#Squat snatch

    48# OHS –
    10/50, 10/50, 7/50, 7/50, 5/50

  32. Melanie says:

    metcon
    2 RFT: 14:24
    25 Box Jumps (16)
    20 Ring rows
    15 Strict DB overhead presses
    10 Squat Snatch (55)

    Skills
    EMOMx10
    odd: 10 OHS with 2-second pause at the bottom – 15#
    Even: 50 Double unders attempts

  33. MaryLawson Day says:

    11:56
    20″ box steps
    5 dhpu each Rd with little band no kip
    10 RR at diff positions
    #25 db strict press
    #85 sq clean
    Emom
    30/27/26/27/28 DUs
    10/10/8/7/10 #85 FS

    Tip: if you like the ginger sauce at Japanese steak houses, get the Whole foods brand carrot/ginger suace at Whole Foods. It is W30 approved, tastes sweet and good (kinda like barbque sauce) when grilled or just great as a sauce!! It’s in the produce section with the salad dressings.

  34. Heather M says:

    Forgot to post
    metcon 13:
    Box jumps 18″
    Ring rows
    DB push press
    power cleans #55
    I have a shoulder bothering me!!
    EMOM
    sit ups
    double unders

  35. Barbara B says:

    2 RFT: 17:03
    25 Box Steps (15″)
    20 RRs
    15 10# db
    10 Squat Snatch (22#)

    Skills

    EMOMx10
    odd: 10 OHS with 2-second pause at the bottom – 22#
    Even: single unders

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