2015 June 20 WOD

Posted: June 20, 2015 in Uncategorized
Strength

Partner WOD – One completes 60 seconds of work while the other rests and then switch. Both will complete Row/Rest before moving on to Jumping Squats/Rest, etc.
Four sets for max reps of:
60 seconds of Rowing (for calories)
Rest 60 seconds (while your partner rows if you have a teammate)
60 seconds of Jumping Squats (75/55)
Rest 60 seconds
60 seconds of Strict Pull-Ups (any grip)
Rest 60 seconds
60 seconds of Push-Ups (focus on good ROM)
Rest 60 seconds

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Comments
  1. Bobby says:

    Pre WOD: yoga

    WOD: 662 w/ Matt Z.

    Matt: 336 Bobby: 326

    • Bobby says:

      75# jumping squats for both of us.

      Reps broken down – bobby/matt

      Row: 21/29-18/22-15/18-15/18 = 69/87
      JS: 37/31-23/26-25/25-27/28 = 112/110
      SPU: 20/14-15/10-12/7-14/9 = 61/40
      Push-ups: 27/32-21/23-16/22-20/22 = 84/99

  2. Sara M. says:

    WOD w/ Tim C.
    470 reps

    What I did:
    Row (damper on 7/8)
    12# DB squat jumps
    Pull ups: Rd 1- tried some strict PU/Negatives, but rip in right hand wasn’t liking that too much. Ended up doing seated ring rows for rest of the rounds.
    Push ups: By round 2, I was pretty much rolling/pushing up into a plank and holding form as I descended back to the ground.

  3. Brett Christensen says:

    @ CrossFit FXT
    Pre-WOD: 15 min ROMWOD “yoga”
    3 person Team WOD 1: Team Total (15 min Cap)
    Clean and Jerk my teams total 585lbs
    3 person Team Metcon WOD 2: (20 min cap)
    2 hold while 1 works
    100 Wall Balls (20/14)/Planks
    90 ball slams (20/15)/Superman hold
    80 Box jumps (20)/Farmers carry hold (53/35)
    70 Pull-ups/Wall Sit
    60 Cal row/Hollow body hold
    Total time 16:04
    3 person Team Metcon 3 (10 min cap)
    150 Tire flips, 1 person runs 200m while other 2 flip the tire.
    123 reps
    They set this up as a small competition within the class with points rewarded after each event. My team got 2nd by one rep.

  4. MaryLawson Day says:

    Working with our oldest made this more fun!!
    620 total
    Sam 323/ML 297
    I used #33 bar for jump sq

  5. Sam says:

    With Trevor 667 total. 75/55# jumping squats Trevor biked

  6. Jennie says:

    Yoga at 8
    Coach at 9
    WOD at 10:30 with my favorite partner, Josie

    Started on pull-ups & RR
    10/10, 10/3, 10/4, 9.5/7 (total muscle failure on last PU)

    Push ups
    16/8, 15/13, 14/10, 14/6

    Wall touches & row
    5/13, 5/10, 5/12, 5/12

    Jumping squats 33# & air squats
    26/17, 26/17, 23/18, 27/19

    Fun.

  7. Luke says:

    566 w/ Blake

    Me – 297
    Row – 20×4
    JS – 20×4
    Pull-ups – 12/12/10/8
    Push-ups – 25×3/20

    Blake – 269
    Row – 23/20/20/18
    JS – 18/15/10/8
    Pull-ups – 17/12/0/8
    Push-ups – 25/25/24/26

  8. Marcia Jo says:

    596 total with Tarason 🙂 Fun!

    Row-74 cals
    33# jumping squats-48
    Pull-ups-82 (first round, pulled up on rings while sitting indian style, last 3 rounds with legs straight out in front)
    Push-ups-55

  9. Cara says:

    199
    Jumping squats w/33# bar
    15/15/16/11
    Pull-ups jumped up and worked the negative down 5/7/6/6
    Push-ups 14/18/20/18
    Row for cals 12/12/12/12

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