2015 May 21 WOD

Posted: May 21, 2015 in Uncategorized
Metcon

For time:
75 Double Unders
50 Wall Ball Shots (20/14)
25 Burpees
50 Wall Balls (20/14)
75 Double Unders

Extra

Three sets of:
Bulgarian Split Squats x 8 reps each leg
Pronated-Grip Strict Pull-Ups x 5 reps
If needed, rest 45 seconds between legs and between movements

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Comments
  1. Shoulders are really sore today 😕

    METCON 12:13
    150 SU
    10# WB

    Worked on BSS- hard!!
    And lat activation

  2. MarkDGoff says:

    9:56
    20# WB
    SU/DU attempts

    Did all extra work

  3. Justin Harrison says:

    10:51 Rx

    Extra work completed

  4. MaryLawson Day says:

    9:55 rx
    Completed extra work

  5. Cara says:

    14:44 rx’d
    Sucked at dubs today. Rope was way too long. Great wod though!

  6. Monte says:

    14:54
    Why was everybody in a hurry?

  7. Lucas Holland says:

    Metcon – 7:13 rx
    extra work:
    Bulgarian squats – 30# db/ 75# bb/ 105# bb
    5 Strict pull ups
    5 min emom – 1 snatch every 30 sec @155

  8. Gerrell says:

    Metcon: 11:48 SU/DU

    Extra: Bulgarian squats with 45# bar

  9. Groves says:

    Metcon: 11:16 w/ 2xSU

    Extra completed.
    1 round unloaded 2 rounds 45#

  10. Metcon: 9:08 substituted 150 SU for DU

  11. Marcia Jo says:

    Metcon: 15:10
    SUs

    Extra:
    1 set with no weight
    1 set with 15#
    1 set 45#
    Lat activation on all 3

  12. Nichole Dyer says:

    150 su
    50 wall balls 9 pounds
    25 burpees
    50 wall balls 9 pounds
    150 su
    Did extra with 5 lats

  13. Jennie says:

    Before 4:30 class
    9:43 (I think) rx’d
    First round of dubs were sooo broken.
    WB 25/13/7/5 & 15/15/10/10
    Burpees 13/12

    BSS-unweighted/15/15 DB
    Pull-ups strict, 5 UB each round without feet touching floor

  14. Bob says:

    Metcon: 15:12

    Extra:
    Split squats- unweighted first set, last two with 2 25# kbs
    Strict pull-ups

  15. Wilks says:

    13:57rx
    Bulgarian knee bangers/strict pu completed

  16. Brett Christensen says:

    Metcon: 9:31 Rxd
    Extra: 65/75/95 that’s pretty spicy. All pull ups unbroken.
    then every 30 seconds 1 snatch @ 155 until 10 snatches are complete: 1/1/1/0/0/1/0/0/0/0/1/1/1/0/1/0/1/1 = about 9 min of lifts

  17. Shea says:

    Only had time for extra work:
    3 rounds of BSS unweighted/5 strict PU-mostly singles-a couple strung together here & there. Started all w/feet off floor in full ext

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

    Some days what should be a sub 10 becomes a 13:56. Laying out for a week caught up with me.

    Extra work with 65/85/95

  19. Pete says:

    11:58. DUs on second round were REALLY pitiful.

    Extra Work done 3rds unwieghted 1 rd w 45 lb dbs. + strict pull ups

  20. Joy says:

    Metcon:
    For time: 12:30
    75 Double Unders: split jumps
    50 Wall Ball Shots: 10#
    25 Burpees
    50 Wall Balls: 10#
    75 Double Unders: split jumps

    Extra:
    Three sets of:
    Bulgarian Split Squats x 8 reps each leg
    Pronated-Grip Strict Pull-Ups x 5 reps: worked on Lat activation & pulling up

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