2015 March 24 WOD

Posted: March 24, 2015 in Uncategorized
Strength/Skill

A. EMOMx3: Max Strict Deficit HSPU, 13/9″
B. EMOMx3: Max Kipping Deficit HSPU, 13/9″
C. EMOMx3: Max Strict HSPU
Or spend 9 minutes working on your handstands or overhead pressing strength.

Conditioning

50 Calorie Row
50 Box Jumps
25 Power Clean (135/95)
25 Burpees over Bar

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Comments
  1. Nickhayes says:

    Both of our shoulders and triceps were fatigued so we didnt do the hspu

    Prewod 2k row 9:54/110c

    14:18
    20″
    95#

    Postwod 2k row 10:06/108c

    Seth
    Prewod 2k row

    11:52
    20″
    95#

    Postwod 20 min elliptical

  2. Worked strict press x9 mins rather than HSPU

    Conditioning- 10:00 Rx

  3. Lucas Holland says:

    6×200m sprints :45sec rest :36/:36/:40/:35/:34/:37
    Emom – worked on some hspu and shoulder touches
    Metcon – 9:54 rx’d

  4. stefgatlin says:

    EMOM
    A – strict, no deficit – when those ran out I switched to A-frame – didn’t count reps
    B – kipping deficit using 35# plates 5/5/3
    C – shoulder touches – 8/10/10

    Metcon – 11:52 – ran 800 instead of row, the rest Rx
    Went slow on cleans to work on keeping the bar close to my body and getting to triple extension

  5. Cara says:

    Strength: 20# Strict presses for first 3 minutes then went to 15#

    14:58
    800 meter run (4:00)
    20″ box steps unbroken
    75# C&J
    Lateral burpees over bar

  6. bigdolan says:

    Worked hspu with kip. No abmats. And worked on getting on to wall. Still awkward

    Metcon 12:32
    24″ steps
    135
    Bar stepping

  7. Caleb C. says:

    50lb shoulder press and box hspu

    Metcon: 12:58
    24″ steps
    115lb PC

  8. Kent says:

    What pleasant weather at 5:00 a.m.!

    Strength: EMOM: 15# Strict presses 1 m; box hspu’s 1m; A frame pu’s 1 minute; did as 3 rds.

    15:08
    800 meter run
    24″ box steps
    95# Cleans
    Lateral burpees over bar

  9. Tim C says:

    EMOM:
    A. 30# DB presses, tried for 8 reps unbroken each minute
    B. “A” frames
    C. HS holds on wall

    Metcon:
    12:40
    800m run, 24″ box, 115# PC, lateral burpees over the bar

  10. Margaret Everette says:

    13:42 one mile run instead of HSPU
    25 cal bike
    Box steps mixed with weight plate jump overs
    33# power cleans
    25 burpees
    16:20

  11. Groves says:

    HSPU work:
    Still burned out from 14.4. Tried strict 13″ deficits. No joy. Did one from the plates. Same with kipping defs. Did 5/1/1 strict.

    MetCon: 14:35 RX.

  12. Wilks says:

    15.4 – 16 reps
    Conditioning – 10:46 rx

  13. Tanya says:

    EMOMs HSPU
    A. 1 strict to 1 abmat, neg’s to mat
    B. kipping
    C. 20# DB SP

    13:00 800m run, rest Rx. box jumps, 3 TnG cleans then singles, lateral burpees

  14. Shea says:

    A. A frames to deficit
    B. Kipping HSPU (no deficit)
    C. A frames to floor
    Conditioning:13:29 Rx (except switched order & did box jumps last)
    Everything was hard today-struggling w/chest congestion & fatigue, but thankful that’s all it is.

  15. HSPU from box
    5-7 per round

    14:01
    Row on damper 5
    16″ box step up
    55# PC
    Lateral burpees

  16. MarkDGoff says:

    Strength
    negatives on 12″ pirouette 1st 2 sections
    last section strict HSPU until they were gone

    Metcon
    12:15
    run 800m
    125# cleans
    24″ box jumps

  17. Jennie says:

    Did 5 deficit HSPU on smooth 45’s during 8:30 class and 10 single dips (jumped up to stability, slow negative, hold seconds in very, very bottom, unassisted kipping up to top)

    Did WOD at 4:30, all outside
    800 run, rest rx’d
    11:59
    All jumps, first 25 unbroken
    Sun was hot, I loved it.

    Prewod did 3 minutes working on kipping deficit, 3 minutes on 20# strict press, 3 minutes on handstand holds pulling off of wall

  18. Gerrell says:

    Skill: 1 HSPU!
    Practiced decending and kipping

    Conditioning:
    14:47
    115#

  19. Marcia Jo says:

    1. Did some kick ups, and strict push presses

    2. 13:04
    65# power cleans
    Rowed
    Step ups because my shoulders hurt when I jumped

  20. jkb says:

    Strength/Skill
    Emomx9 3 handstand holds on wall

    Conditioning in 15:13
    50 cal row, damp on 5
    50 box jumps 18″
    25 power cleans 53lbs
    25 burpee over bar jumps

  21. Timothy Humphries says:

    Strict press at 95, 115#

    15:10
    Row
    sub 45# KB for box jumps
    no jump on burpees.
    115# power clean

  22. Barbara Beiter says:

    A. EMOMx3: Max Strict Deficit HSPU, 13/9″
    B. EMOMx3: Max Kipping Deficit HSPU, 13/9″
    C. EMOMx3: Max Strict HSPU
    Or spend 9 minutes working on your handstands or overhead pressing strength.
    Worked on overhead strength with 12# strict dumb bell presses

    Conditioning
    50 cal row
    50 box steps 18″
    25 power cleans 35#
    25 burpees over bar.

    17:54

  23. Bill B says:

    EMOM
    A 25# DB press 10 reps
    B 25# DB press 8 reps
    C RR 8 reps

    14:28
    800m run
    20″ jump 25 step up 25
    95# PC
    Lateral burpees jump over bar

  24. Matt Z. says:

    13″ deficit strict – worked negatives
    13″ deficit kip – made it to top of head even with parrallettes
    Strict no def – 3,2,2
    10:03 with 800m run

  25. Ashleigh says:

    strength:
    A: 20# DB strict press
    B: deficit KHSPU, 45# plates.. soooo awkward. my kip didn’t wanna work.
    C: KHSPU

    conditioning:
    14:45 rx’d (800m run)

  26. Brandy says:

    1st 3 minutes 5 x 95# Push Press
    2nd 3 minutes 5 x 95# Push Jerks
    3rd 3 minutes… tried to get one kipping HSPU with no abmat…didn’t happen.

    11:52
    Rowed @ damper on 7, 20″ Box steps, 95# PCs and lateral Burpee over the bar.

    Fun stuff!

  27. jks says:

    Odd: From Box 8″ deficit 6 & 4 … no deficit 7,5,5
    Even: Strict DB Press 30# 7,5,5,4
    14:26 Rowed/20″BxStps/115#PC/laterals

  28. Brett B. says:

    10:42 rx’d, all Box Jumps.
    Worked strict deficit with 11inch racks
    kipping defict with 2 #45 plates
    Strict HSPU no deficit

  29. Bo says:

    HSPU work done mod
    7:28 RX

  30. Megan says:

    Done 3/25/15 11:07 with run rest RXD
    Run was pretty slow was close to 4 min could have picked this up
    All jump ups 50 non stop
    Cleans were 3/3/3/3/3/3/3/2/2

  31. ktrainer23 says:

    2nd week of carb depletion. Feeling a little more normal because of the clean carb load last weekend, but still lacking on strength.

    11:24
    20′
    53# kept it light.

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