2015 June 22 WOD

Posted: June 22, 2015 in Uncategorized
Strength & Skills

20 minutes to complete 4 rounds, not for time, of:
6 Romanian Deadlifts
20 Supine Hamstring Curls with Medicine Ball
60 second Nose-to-Wall Handstand Hold

Metcon

AMRAP 8:
12 Russian Kettlebell Swings (72/53)
12 Alternating Goblet Hold Reverse Lunges

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Comments
  1. Nickhayes says:

    Prewod 1k row 5:15/53c

    3 rounds
    65#
    GHD back extensions (sunburn)
    30 sec holds

    4+3
    44#

    Postwod 1 mile run 9:37

    Seth
    Prewod 1k row

    3 rounds
    2@65#
    1@75#
    10 supine curls
    10 GHD back extensions
    30 sec holds

    5+5
    1.5 pood

    1 mile run 9:37

  2. bigdolan says:

    225# rdl
    Ball
    60,60,45,45 handstand holds

    Metcon
    72kb swing, 35 lunge
    5+5

  3. Lucas Holland says:

    Strength/Skillzz – 4rds completed
    Romanian Deadlifts @225
    20 reps on med ball hamstring curls
    maybe 30 sec of nose to wall each rd
    Amrap: 8 – 6rds +12+4 rx’d
    Back squat – 6×6 @260
    Bench press – 6×6 @180

  4. Caleb C. says:

    Strength: 4 rounds done.
    Romanian DL-95lb
    20 reps on Med ball curls
    20-30 sec holds

    AMRAP: 5 rds +9, 53lb kb

  5. jks says:

    S&S 115# RDL, 20 MB & 60 HHs all rnds
    Metcon 2rnds + 12 + 1
    53# RKBs all rnds
    Lunges 53# rnd 1, 45# rnd 2 & 3

  6. Nichole Dyer says:

    65 Romanian deadlifts
    Worked on handstands

    Amrap:
    7 rds
    30lbs KB swings
    10 or 15 lbs goblet hold reverse lunges

  7. Shea says:

    Strength/skill 4 rds w/103# RDL; 20 MB ham curls & 60s HS each round
    Metcon: 5+12+1
    53# w/kbs and lunges

  8. Justin Harrison says:

    Metcon- 5 rds+12+4, 72# for swings and lunges

  9. Tanya says:

    4.4 miles (plus thru cemetery across street, not sure distance?)

    skills 4 rds
    95# RDL
    med ball curls done
    HS holds 63/50-guessing/got timer where i could see it–60/60. tough towards end

  10. Strength
    65# DL
    Supine curls, 5 reps at a time
    10-15 sec holds, about 45* angle

    Metcon
    7+12
    25#

  11. MarkDGoff says:

    Strength
    135# rom. DL
    20 ham. Curls
    20 sec holds HS

    Amrap
    53# KB
    5+ 12 + 6

  12. MaryLawson Day says:

    4.5 mi morning run
    Completed all skill work
    5 rds + 2 swings (#53)

  13. Jesse G says:

    135 RDL (messy)
    Supine HS curls
    HS hold – not quite nose to wall, but within 2-3 inches
    60sec – 45/15 – 60 – 45/15

    MetCon
    5+7
    60# RKB

  14. Gerrell says:

    Strength at 105#

    Metcon: 2+3 @60
    Stopped early due to back tightness

  15. Groves says:

    Strength and Skill:
    Four rounds
    RDL @ 135
    Calf Curls
    Average 55 seconds per hold on the nose to walls.

    Metcon:
    5rds + 12 + 6 @ 53# KB.
    Smoked.

  16. Kim says:

    @home
    45 minute run thru Woodland Hills
    no strength & skills
    6+6 @53#kbs & 35# aghrl

  17. Bobby says:

    Strength: all four rounds
    RDLs @ 185#
    Very ugly version of the hamstring curl.
    4 x :60 nose to wall handstand hold. Last two minutes got tough.

    AMRAP: 6 + 11 RX

  18. Dave says:

    RDL 135
    Metcon 5 + 6 swings 35KB

  19. Marcia Jo says:

    Strength & Skill:
    Romanian DLs 85# (4 rounds)
    15 Supine Hamstring Curls with Medicine Ball; the rest were hamstring curls with the medicine ball (4 rounds)
    walked up the wall and held as long as I could each round (30 seconds or less each time; 3 rounds)

    Metcon: 4 + 12 + 5
    40# KB

  20. Luke says:

    Almost 3 full rds
    135# RDL
    Leg curls for the girls
    Accumulate 60 seconds handstand hold

    Metcon – 6 rds

  21. Wilks says:

    Strength and Skills – Completed with room for improvement
    Metcon: 6 + 5 (pink kb)

  22. Bob says:

    Skill: 4 rounds
    6 RDLs 135#
    20 supine hamstring curls 20# med ball
    45 sec handstand hold nose to wall

    Metcon: 4 +12 +4
    53# kb

  23. Jennie says:

    7am
    4.41 road miles at 9:17 pace, still don’t like running

    5:30pm
    3 rounds of skill work attempts
    83# RDL, other stuff, blah blah

    6+5 RX’d

  24. Brian says:

    Skill: 4 rds of
    6 RDL 115#
    20 supine hamstring curls on med ball
    30 sec handstand
    Metcon: 5 rds +6 53#

  25. H2 says:

    Strength: 3 rds+20
    65# Rdl
    20 reps on med ball
    So I got upside down YAY!! .. Slanted but I still got upside down!! 15~20 sec hold

    Metcon: 5+12+5
    20# kb
    15# rev lunge – dropped to 8# for 3 round

  26. Joy says:

    20 minutes to complete 4 rds: Completed
    6 Romanian Deadlifts: 53#
    20 Supine Hamstring Curls with Medicine Ball
    60 second Nose-to-Wall Handstand Hold: used tall box (wrist troubles)

    AMRAP 8: 6 + 12 + 3
    12 Russian Kettlebell Swing: 20#
    12 Alternating Goblet Hold Reverse Lunges: 20#

  27. Pete says:

    Strength: 4 rds w 135#RDL, 20 hamstring things, 25-30 sec handstand holds

    Amrap 8: 6+12+1 w 53# KB

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

    Pre wod work as described with 155# RDL’s
    and 60 sec hs holds.
    Took a whooping on this one.
    3 rnds + 8

    Low back and hip locked up so I had to call it and mobilize.

  29. Megan says:

    Jogged 3 400s
    Walked 3 400s

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