2015 April 28 WOD

Posted: April 28, 2015 in Uncategorized
Strength/Skill

Two sets of:
60 Seconds of Muscle-Ups
Rest 60 seconds
60 Seconds of Alternating Pistols with Kettlebell (53/35)
Rest 60 seconds
60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
60 Seconds of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
60 Seconds of L-Sit Hold
(try to accumulate 30-40 seconds within the minute)
Rest 60 seconds

Metcon

EMOMx9 minutes (3 sets each) for max reps:
Minute 1 – 30 seconds of Toes to Bar
Minute 2 – 30 seconds of Bike for Calories
Minute 3 – 30 seconds of Ring Dips

“Greatness, whether athletic or otherwise, doesn’t come from those content on just being but from those who seek being the difference.”
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Comments
  1. Nickhayes says:

    Prewod 2k row 10:05/104c

    Small band ring dips
    Green band pistols
    2 ab mat hspu
    Chin over bar small band
    Ghd sit-ups

    Emom x12
    30 sec abmat sit-ups
    30 sec Row for cals
    30 sec push ups

    Seth
    Prewod 2k row

    Jumping muscle ups
    Box hold pistols
    Small band c2b

    Emom x12
    30 sec abmat sit-ups
    30 sec Row for cals
    30 sec push ups

  2. Lucas Holland says:

    MU – 0/0 did about 10 mu attemps
    Feet Together squats -12/20
    Strict Hspu -2/1
    SSGC2B – 7/7
    L-Sit – 40/45sec with knees bent
    Emom – 112 reps with row
    t2b – 10/9/9
    Cals – 16/15/16
    Dips – 14/13/10

  3. Jesse G says:

    MU – 4 (rings) & 4 (bar)
    Pistols – 10 & 14 (heels on skinny 10# plate – I think most were to full depth???)
    Strict HSPU – 10 & 7
    SupGripStrictC2B – 11 & 10
    L-sit – 40s & 30s (on rings with thighs parallel to floor but knees bent

    MetCon: 87 total reps Rx’d with bike
    T2B – 13/11/10 = 34
    Row cals – 8/10/10 = 28
    Ring dips – 10/8/7 = 25

  4. bigdolan says:

    Met con
    122 bike, knee to elbow, jump dips

    Other
    Did first strict hspu and several kipping
    Several pu, and a few chin ups
    30 sec dip holds
    Joke of a pistol (and fell over and went boom)

  5. Margaret Everette says:

    Metcon: 80 ring dips w/ both feet on floor, laying T2B

  6. Wilks says:

    MU – 1/2
    Pistols 53#rx – 7/6
    Strict HSPU – 1/3
    Strict sup. grip C2B – 10/11
    L-sit – 2/6sec. strict

    Metcon: 101 reps rx on bike
    T2B – 11/10/8
    Cals – 16/15/15
    Ring dips – 10/8/8

  7. Cara says:

    Olympic warm-up w/Shea 🙂

    Kipping pull-ups: 7/9 (had sissy hands today for some reason)
    Squats w/feet together & heels on mat: 17/19
    Seated DB Presses: 20# 11/15# 16
    Lat Activation w/supinated grip: 7/9
    Ring Holds: forgot to count first/6 4 sec holds

    Metcon: 83
    Knees to chest: 13/11/11=35
    Bike: 5/10/10=25 – forgot to push button on first round
    Ring Rows: 8/8/7=23

  8. ktrainer23 says:

    M/up progg: 11/9
    Alt pistols w/ kb: 9/8
    strict hspu: 9/11
    L-sit hold 40 sec/50 sec-10 sec knees in
    supinated pullups: 14/13

    Metcon:
    118 with cals counting as reps.

    if cals don’t count as reps: 62

  9. MarkDGoff says:

    Metcon
    96 reps
    T2B 16/11/11
    Cal 10/10/11
    Dips 11/7/8

  10. MU (1st round RR, 2nd round dips from box) 18 RR/12 dips
    Pistols- squat to 16″ box, no weight 9/10
    Seated L-DB press 8# 17/16
    Reverse grip RR 15/17
    L-sit 10 sec/10 sec

    EMOM 93 reps
    T2B- knee raises: 14/12/12
    Bike cal: 8/9/7
    Dips- from 16″ box: 11/10/10

  11. Groves says:

    Strength: participation medal

    Metcon: 89. Tried to break 100. Nogo.

  12. Gerrell says:

    Metcon:
    86

  13. Bobby says:

    Ring MU: 6 (unbroken)/ 4 ( 2,1,1)
    Pistols 1.5 pood: 11/9 ( heal touched a couple times)
    SHSPU: 17 (10,3,2,2)/15 (10,2,2,1,1)
    Strict sup. C2B: 8/9
    L sit: 3×10 sec/ 3×10 sec

    Metcon: 103 reps
    Ring dips: 9/6/6
    T2B: 16 (unbroken)/11/11
    Airdyne: 13/14/17

  14. jkb says:

    Strength: 2 rounds
    Chin2bar (lrg green band) 7/8
    Feet together squats (20lb KB) 15/15
    L-seated db press (15lbs) 15/16
    Chin2bar strict reverse grip (lrg green band) 10/9
    Ring holds 4/4

    Metcon 72reps
    Bike cals 10/9/7
    Ring dips 5/6/7
    Knee raises 10/9/9

  15. Tanya says:

    Work–I got the same participation award, body felt dead during this
    MU 3 prog attempts + 5 kip PU / 9 C2B
    pist 6 attempt, legs were still asleep or wt too heavy / 8 @20#
    LseatDB lost count / 12 @25#
    SSGC2B 2 + 3 attempts / 3
    L-sit 22,10,5 / 15, 10, 10, 5 sec on paralletes

    Metcon–94
    T2B 13/9/8
    bike 13/12/12
    Rd 10/10/7 with minibd

  16. Shea says:

    Trying to recall the strength work without my notes:
    Mu progressions w/green sm band: 5/4
    Alt. Pistols w/20# kb: 10/9
    HSPU: about 5 going to about 3/4 ROM (wanted to try these, but scared to go all the way to mat in fear I would get stuck)/L-seated db press w/15#–about 20x
    SSGC2B 9/9
    L-sit 20s, 20s/20s, 15s

    Metcon–79
    t2b–12/12/12
    bike 10/11/11
    RD–4/3/4

  17. Jennie says:

    Wow, good job to everyone on the strict C2B pull-ups today. I didn’t realize so many people had strict C2B!

    Everyone’s getting so strong!

  18. Megan says:

    One loop run

    3 mini band bar muscle ups / one ring progress
    1 pistol @ 35# 6 @ 25#
    4 strict / 3 kip hspu
    6 subinated kip c2b then realized I was suppose to do strict 2 @ strict
    L sits and knees in alternating

    2 mini band bar muscle up / 2 ring progress
    3 @ 25#/ 6 with nothing
    8 strict to one ab mat
    6 strict sub c2b
    L sits and knees in alternating

    wod: 80 reps
    Ring dips 3 RXd / 3 negative with 3 sec hold in bottom x 2
    T2b 11/12/13
    Bike 10/12/13
    Struggled today showed lots of weakness to work on

  19. Elisabeth says:

    MU 1 round RR 14 2 round dips off of box 6 (tried a couple of ring dips and they were a no go)
    Pistol progression did squats with feet together 20# kb 10/11
    L-Sit press 14/14
    Supinated grip RR 11/12
    L-sit I did it but don’t know the length. It sucked though.
    EMOM x 9
    Got 2 T2b the rest were knee raises
    Calorie on bike
    Dips from box
    70 reps total

  20. Joy says:

    EMOMx9 minutes (3 sets each) for max reps: 64
    Minute 1 – Toes to Bar: T2B (8)/from the floor (11)/ T2B (8)
    Minute 2 – Bike for Calories: 6/6/7
    Minute 3 – Ring Dips: 6/6/6

  21. Bill B says:

    Metcon
    121 reps
    Knees to chest – 13/13/15
    Cals – 18/11/11
    Box dips – 15/12/13

  22. Barbara Beiter says:

    EMOMx9 minutes (3 sets each) for max reps:
    Minute 1 – 30 seconds of Toes to Bar. =34 May
    Minute 2 – 30 seconds of Bike for Calories =17
    Minute 3 – 30 seconds of Ring DipS. (Box dips) = 34
    tOTAL 85

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