2015 May 29 WOD

Posted: May 29, 2015 in Uncategorized
Strength/Skill

15 minutes to work on pistols, progressions up to weighted, if able

Metcon

EMOM x 15
Minute 1 – 10 Toes to Bar
Minute 2 – 15 Kettlebell Swings (72/53)
Minute 3 – 20 Goblet Hold Reverse Lunges – Alternating Legs

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Comments
  1. Metcon- Rx reps, 72# KB swings, 45# KB reverse lunges

  2. Kent says:

    Strength: Substituted one mile run with 10 push-ups every 400 meters
    400m / 10 pu / 400 / 10 / 400 / 10/ 400 / 10

    Metcon: EMOM x 15
    Minute 1 – 10 Toes to Bar: TTb first 5 reps on the 1st rd; remainder ranged from knees to elbows to knee raises
    Minute 2 – 15 KB swings: 40# kb
    Minute 3 – 20 Goblet Hold Reverse Lunges – Alternating Legs: scaled to 10 each rd; 15# kb

    It’s Friday!

  3. jks says:

    Pistol work from mat
    Metcon 173 total
    K2Chest 10×5
    45# KB 15×4,10
    25# Lunges 15,10,10,8,10

  4. Sara M. says:

    Strength/Skill
    15 minutes to work on pistols
    – practiced unweighted pistols
    – added 4kg (8.8#) kettlebell and got several weighted pistols!😃💪 First time ever for that! PR🎉

    Metcon
    EMOM x 9
    Minute 1 – 10 Knees to pits
    Minute 2 – 15 Kettlebell Swings (blue kb)
    Minute 3 – 20 Goblet Hold Reverse Lunges – Alternating Legs (w/ blue kb)

    Due to being out for a while, Jennie recommended doing 3 rounds (9 minutes). I’m sure my body will be thanking her tomorrow! Lol

    Post WOD
    While the rest of the group was finishing the last 6 min of the WOD, I decided to get some double unders in. 50/20/30 UB = 100 total

  5. MarkDGoff says:

    Worked on pistols

    52# kb
    35# goblet squat x 4
    52# goblet squat x 1 last round

  6. Pistol progressions
    Got a couple from the kneeling position with my back foot raised off the floor. Mostly did the ones with back foot flat on floor

    Emom
    Knee raises
    15# KB
    15# goblet reverse lunges

  7. Lucas Holland says:

    Pistol progression with 35# kb
    Emom – 10 t2b/ 2 pood kbs/ 1.5 pood lung
    Emom × 15 squat cleans @215
    3×15 ghdsu

  8. Nichole dyer says:

    KBS-20 lbs.
    goblet R lungs- 15 lbs

  9. Bobby says:

    Pistols: practiced regular with good form – weighted up to 70 lb KB for a few reps, both legs – attempted pistol wall balls @ 20# – attempted overhead pistols up to a 45# bar, very hard.

    EMOM: fighting to keep good form.. Very unsuccessful.
    T2B: broken into 5/3/2 for first 3 rounds then did 2s and singles.
    KBS: 2 pood – unbroken first two rounds then did 8/7 for last 3 rounds I believe.
    RGL: 1.5 pood – ugly – split 10/10 each round – – as arms fatigued, the KB ended up between my legs the last couple rounds.

    BS:
    5@225 HB
    4@235 HB
    3@275 HB
    1@315 LB

    • Bobby says:

      And about 4 or 5 of the lunges I didn’t touch my knee to the ground. Pretty much a very tough WOD for me. Very challenging but I love it! Keep it coming!

  10. Jennie says:

    5:30 WOD
    pistols, a couple successful each leg unweighted, more successful with weight probably 10-15, several more on the band just for strengthening

    Laying T2B, 25# KB (half single arm, half 2 arms but more distribution to left side), 25# lunges (hurts shoulder to hold any more than that)

  11. Cara says:

    Worked on different pistol progressions.

    -T2B first round then quickly switched to knee raises for remaining rounds.
    -40# KBS for rds 1-3 then switched to 35#
    -20# KB for lunges. Knee didn’t touch every time

    Gotta get my cardio back. 😒

  12. Luke says:

    T2b, 72# kbs, 53# goblet lunges

    BS from yesterday
    5×235
    4×275
    3×315
    2×330
    1×345
    6×315

  13. Brett Christensen says:

    @ CrossFit FXT which will be home away from home. It seems to be a good box, but not home.
    10 min handstand/DU practice
    “Donny” I believe was the name
    21-15-9-9-15-21
    (225/155) DLs
    Burpees
    13:47 Rxd

  14. Bill B says:

    Work on pistols
    25″ box stand up

    metcon
    Knee raises
    10/10/10/10/10
    KB – green/red stripes
    15/15/15/15/15
    Goblet Hold reverse lunges 20# KB
    20/20/20/20/20

  15. Kim says:

    Pistol progression with foot up.
    Then 10 or so pistols rxd with 10# plate
    – PR for pistols and #
    EMOM-
    strict T2B rxd
    45#Russian kbs
    35# x3 & 15#kb x2 GHRL

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

    Did pistol wallballs with a 20# ball for skill/strength.

    72# swings and 55# lunges.
    10/15/20 unbroken
    10/15/20 unbroken
    10/15/20 (10/10)
    10(5/5)/15 (5/5/5)/5 (caught a cramp)
    10 (8/2)/15 (unbkn Russian swing)/20(5/10/5)

  17. Megan says:

    Ran loop
    10/10/6-4/ laying last 2 RDs still nursing a rip
    45# KBS all unbroken should have used 53# here
    45# gob squat 20/20/20/broken/20
    Soooo much harder then it looks

  18. Melanie says:

    Strength/Skill
    15 minutes to work on pistols, progressions only

    Metcon
    EMOM x 15
    Minute 1–10 Toes to Bar from floor
    Minute 2–15 Kettlebell Swings (25)
    Minute 3–20 Goblet Hold Reverse Lunges – Alternating Legs (20#kb) ended up only making 15 reps the last two rounds

  19. Marcia Jo says:

    Strength/skill:
    Worked pistol progression. Got to doing pistol on 12 inch box on right leg, not so much on left.

    Metcon: Rx reps
    Knee raises on the bar
    35# KB

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