2015 March 3 WOD

Posted: March 3, 2015 in Uncategorized
Conditioning 1

3 RFT:
10 Deadllifts (275/185)
10 Bar Facing Burpees

Conditioning 2

AMRAP 8:
15 Cal Row
15 Wall Balls (20/14)

Skills – Time/Energy Permitting

“Death by Muscle up”
EMOM complete an ascending ladder of Muscle ups. 1 rep the first minute, 2 the second and so on…
If you don’t have muscle-ups, work on various pulls and transitions.

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Comments
  1. Nickhayes says:

    Prewod 2k row 10:45/105c

    5:33
    155#

    3+15+3
    15# wb

    4 rounds of strict pullups

    Postwod 2k row 10:34/106c

    Seth
    Prewod 2k row

    4:36
    185#

    3+4
    15# wb

    4 rounds jumping muscle ups

    10 minutes elliptical

  2. Justin Harrison says:

    3RFT- 7:00 Rx

    AMRAP 8- 5 rds+ 10 cals

    Worked banded bar muscle ups

  3. Jesse G says:

    MetCon1 – 6:36 @ 205#
    MetCon2 – 3rds +15+12
    Death By MU (rings) – 4 rds + 3; all unbroken; tried to reset and start over at minute 6 but failed the first MU

  4. Lucas Holland says:

    1) 3rft – 3:25 rx’d
    2) 8 min. amrap – 5rds + 10 cals rx’d
    3) did strict pull ups and ring dips – 7 full rounds +7 pull ups

  5. Cara says:

    7:00
    105# DL

    3+15
    Damper on about 7
    10# WB

  6. bigdolan says:

    Row/wb: 4+5 Rx. A rarity for me

    3rft 275& bar stepping burpees
    8:43

  7. Kent says:

    MetCon1 – 3rds +15cals+5
    MetCon2 – 8:23 @ 185#
    Death By MU: Pull-ups – 5 rds + 3
    Post; 10 push-ups

  8. Tim C says:

    Con1: 6:33, 225#
    Con2: 3rds +15
    Death By MU: 5 Rnds worked pull ups and ring dips

  9. Groves says:

    MetCon 1: 7:09 @225

    MetCon 2: 3+15+12 RX

    MU work.

  10. Brian says:

    3RFT: 6:09 @ 225#

    AMRAP: 4 rds + 12 cals

    5 rds sm band bar mu

  11. Kate says:

    5:05 RX

    AMRAP: 3+9 row/bike/run
    15# WB

  12. Wilks says:

    6:27rx
    4+15+6
    Got my first ring muscle up!

  13. MaryLawson Day says:

    3:41
    #155

    3 rds+ 15 cal + 12 WB

    Worked DH pull ups/small black band, few kips unassisted, and RR vertical

  14. Brandy says:

    1. 5:35 155#
    2. 4 rds
    3. Went up to 5 PUs…went to Push ups for hands. Went to 10 minutes.

  15. Bo says:

    3:10 RX on both
    5+19

  16. Scott Gatlin says:

    5:50 @ 225#, 3 rounds w shallow wall balls. No mu, 2 failed attempts.

  17. 3 RFT
    85# DL

    AMRAP
    3+11
    10# WB

    Worked on pull-ups and dips on rings

  18. MarkDGoff says:

    Conditioning 1
    4:15
    205# DL

    Conditioning 2
    4 rds + 15 cals
    20# WB

    Worked on bar MU

  19. Shea says:

    Conditioning 1: 3 RFT w/155#: 4:28

    Conditioning 2: 3+15+2 Rx

    Death by MU: MU progressions x 4 min, C2B x 7 min & RR w/feet on box x 5 min

  20. Gerrell says:

    Conditioning:
    7:01 5@185# 165#

    Conditioning 2:
    3+15+8 15#WB

  21. Brett Christensen says:

    “Death by MU”: 5 min + 5 reps
    8 min AMRAP: 5 rounds + 1 Rxd
    3 RFT: 4:30 Rxd
    Started on MU work & finished on 3 RFT

  22. Bobby says:

    Death by “strict pull-ups and ring dips”: 6 + 6 + 3. First 4 rounds were strict C2B. Went to regular pull-ups after that.

    8 min AMRAP: 4 + 15 + 13

    3 RFT: 8:25 – 275# for first 15 DL – dropped down to 225# for last 15 DL due to my firm deteriorating. Wow… That sucked. I can tell I’ve been sick.

  23. Marcia Jo says:

    1. 7:53
    160# DL
    Did second. Whew.

    2. 3 rounds + 13
    Rx

  24. Ashleigh says:

    1 – 2:54; 135#
    2 – 3R + 7; bike, all WB UB
    3 – muscle up transitions from the floor; made it through 7 mins, worked for 18 minutes total

  25. Matt Z. says:

    3:27
    5 plus 3
    3 then 2 into minute 4; singles on minute to 15 after

  26. Bob says:

    3RFT: 4:47 205#

    AMRAP 8: 3+10 cal

    Death by pull-ups: 9 minutes- failed in tenth

  27. jkb says:

    3 RFT: 4:59
    8 FS from rack 63lbs
    8 bar touch burpees

    AMRAP 8: 3 rounds even
    15 cal row, damper on 5
    15 med ball sit-ups, 15lb

    EMOM x5: 5 RR’s

    **scaled/sub’d as needed for lower back issues

  28. Monte says:

    #2 – 4+15+7

    #1 – 7:09 205#DL

    Bar MU: 1,2,1,1

  29. Bill B says:

    3 RFT: 5:15 185#

    AMRAP 8: 3rds +15 cal

    Death by MU: 10 minutes- RR

  30. Tanya says:

    1. 4:28 165#

    2. 4 rds. bike/run 220m/row/bike, 14#

    skills C2B x 8 min, singles.

  31. Barbara Beiter says:

    1. Conditioning 3 RFT 9:23
    55# – 10 deadlifts
    10 Bar facing burpees

    2. Conditioning AMRAP. 8
    15 cal row (damper on 7)
    15 wall balls (8 kg)
    3 rounds + 4 cal
    TOTAL 14:23

    3. Death by muscle ups
    Box muscle ups 8 rounds

  32. Megan says:

    5:25 @ 165#
    Happy with this since I hate DLS and I’m terrible at them
    First set unbroken / 4-3-2/3-3-3-1

    4rds : bike/run/row/run
    14#

  33. ktrainer23 says:

    Conditioning
    3 rds and 8 cals
    Wall ball#5 last set broken

    DL:
    #105

    Time 4:26

  34. ktrainer23 says:

    Also, did chest to bar pull-ups as RX every minute to build for muscle ups.

    Attempted a muscle up on low rings with a band.

  35. Carrie says:

    Conditioning 1
    3 rds even – 10# WB
    Conditioning 2
    6:50 – Scaled to 2 rounds – 115# DL

  36. Joy says:

    3 RFT: 5:53
    10 Deadllifts 65#
    10 Bar Facing Burpees

    AMRAP 8: (3 rounds)
    15 Cal Row
    15 Wall Balls 7#

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