2015 July 1 WOD

Posted: July 1, 2015 in Uncategorized
Metcon

5 Rounds, rotate every 90 seconds:
Station 1 – Front-Foot Elevated Split Squat with DBs x 6 reps each leg
Station 2 – 10 Strict Handstand Push-Ups or L-Seated DB Press
Station 3 – 10 Supine Ring Row
Station 4 – 15 Reverse Snow Angels (slow and controlled)

Extra

Three sets of:
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 30 seconds
Couch Stretch x 90 seconds each leg
Rest 30 seconds

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Comments
  1. Groves says:

    I think yall are making this crap up as you go.

  2. Nickhayes says:

    Prewod 1k row 5:01/52c

    15# DB on 2-45# plates
    15# DB Lsit press

    That was way harder than expected

    Seth
    Prewod 1k row

    20# DB
    1&2 abmat
    3-5 no abmat

    Postwod 1k row

  3. Kent says:

    Metcon:
    Station 1 – Front-Foot Elevated Split Squat with DBs x 6 reps each leg: 5#/5/12/12/12#
    Station 2 – 10 L-Seated DB Press 12# (did 12 reps last three sets)
    Station 3 – 10 Supine Ring Row
    Station 4 – 15 Reverse Snow Angels (slow and controlled) 10/15/15/10/10
    -much harder than you think!

    Post: 60 Sit-ups as 25/15/10/10

  4. bigdolan says:

    Ring rows
    10# db lunges thing
    Angels
    50# db lsit press

  5. MaryLawson Day says:

    All work completed
    #20 for lunge
    #2.5 for sno angel
    Rds1/2 slow neg decline rds 3-5 #20 seated db press

    Post Wod 4.5 mi run (sluggish and slow)

  6. jks says:

    Metcon RX
    30# DBs on SS & PP
    Did not do extra

  7. Brett B. says:

    Metcon: #35 DB’s for Lunge, all strict HSPU.
    2 rounds of extra work 45 sec/ 20sec holds
    10 min on bike

  8. Jesse G says:

    30# DB for split squat
    90 sec of HS walk attempts in place of HSPU
    10 supine RR/15 rev snow angels per round

    Extra: More HS walk practice

  9. Metcon
    10# DB split leg squat
    10# L-seated presses
    RR
    Snow angels-15 unweighted first round, 5w/5uw/5w other rounds 2.5#

    Extra- 2 sets
    Hollow body holds
    Couch stretches

  10. Sara M. says:

    Metcon
    10# lunges (probably could have gone heavier but db were limited)
    10# L seated db press
    RR (as parallel to the ground as I could get)
    Reverse Angels – rds 1,2,4,5 unbroken / rd 3 tried 2.5# weights and could only do 8 before shoulders said “NOPE!” Finished rest unweighted

    Extra
    Three sets of:
    1 rd Handstand Hold x 30 sec / 2 Rds 30 sec hollow body holds
    Rest 30 seconds
    Couch Stretch x 90 seconds each leg
    Rest 30 seconds

  11. Groves says:

    Metcon
    5 Rounds, rotate every 90 seconds:
    Station 1 – Front-Foot Elevated Split Squat with DBs x 6 reps each leg (35#)
    Station 2 – 10 Strict Handstand Push-Ups or L-Seated DB Press (10/10/10/9/8 unbroken)
    Station 3 – 10 Supine Ring Row (unbroken)
    Station 4 – 15 Reverse Snow Angels (slow and controlled) (did rds 3&4 @ 2.5#, rd 5 @ 5#)

  12. Lucas Holland says:

    Metcon: completed
    lunges – 50# db
    L-sit shoulder press – 40# db
    Ring rows
    snow angles – 2.5# plates
    extra – completed
    5k row – 18:45

  13. H2 says:

    Metcon:
    Station 1: 12#db foot elevated split squat (had to drop down n weight bc I cld barely get back up & keep good form)
    Station 2: L-sit db press 12#
    Station 3: RR (best ones yet yay!)
    Station 4: Reverse Snow Angels:
    Used 2.5 plates on 2 & 3 round but not for the full 15 reps

    Extra: Hollow body holds & couch stretches

  14. Jennie says:

    3 rounds of work done, feeling sub-super today
    25# squats
    Unweighted angels
    Ring rows feet elevated only on 1 round
    Some 5 second negative HSPU and some 20# KB L-seated presses

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

    FFESS: 50#
    SHSPU: 10 unbroken
    RR: 10 elevated 30″ unbroken
    RSA: last 4 rnds w/ 2.5#

    2 rnds of extra work. Had to coach next class.

  16. Bob says:

    Metcon:
    Elevated lunges w 30#db
    5 strict HSPU 5 L sit db press 30#
    Ring rows on a 16″ box
    Reverse snow angels

    Extra work complete

  17. Brett Christensen says:

    @ CrossFit FXT
    5 by 5 LBBS @ 290
    Metcon/strength work:
    Every :90 for 12 min unbroken & climbing
    Hang Squat Snatch
    Snatch Balance
    Sotts Press
    OHS
    100/105/105/110/110/110/115/115

  18. Bryce Miller says:

    Ring rows
    35# db lunges
    35# strict DBPP
    10 RR
    15 Snow angels unbroken except the last round.

    Participation award on the rest of the workout.

  19. Marcia Jo says:

    Metcon:
    20# DBs for lunges and l-seated
    22 reverse snow angels with 2.5#, the rest with no weight

    Extra:
    Walked up wall, held for maybe 30-35 seconds each time
    Completed couch stretches

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