2015 July 2 WOD

Posted: July 2, 2015 in Uncategorized
Metcon

5 rounds, each for reps and time – Go every 6:00
2:00 Double Under/Bike/Row/Burpee/50′ Line Sprints
21 Kettlebell Swings (53/35)
12 Pull-Ups

Extra – Time Permitting

Hawaiian Squats x 8-10 reps per side
Hollow Body Hold/Rocks x 45-60 seconds

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Comments
  1. bigdolan says:

    Row 500, 53# kb, hopping pu

    3:45, 4:05, 4:15, 4:25, 4:40

  2. Brett B. says:

    Biked all 5 rounds, completed movements Rx’d
    .68 miles 3:17 – 1:17 without 2 min on bike
    .71 miles 3:36
    .62 miles 3:57
    .65 miles 3:24
    .65 miles 3:47

  3. Jennie says:

    Started with line sprints, stayed in order
    24/3:27
    106/3:20
    25/3:37
    22/3:37 (didn’t push this and still felt leg bone)
    25/3:42

    35# KBS above head level but not overhead

    Tough even with recovery built in.

  4. Gerrell says:

    Metcon: DU/SU 63 4:10/ Bike 26 3:38/ Row 32 3:59/ Burpees 21 4:00/ Run 16 3:58

  5. MarkDGoff says:

    SU 236/ 4:19
    Bike 33/ 3:36
    Row 38/ 3:56
    burpees 27/ 3:49
    line sprint 20/ 3:36

    Extra done

  6. Metcon
    SUs 230/4:04
    Bike 24 cals/4:02
    Row 22 cals/4:54
    Burpees 25/4:00
    Line sprints 20/3:58

    8 Hawaiian squats per leg
    2 15 sec hollow body hold/rock

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

    Started with burpees.
    DU: 113/3:39
    BIKE: 22/3:16
    ROW: 32/3:56
    BURPEE: 40/3:07
    LINE SPRINT: 23/ 3:33

    First and last round unbroken.
    Tough one.

  8. Matt Z. says:

    Bike 47/3:40
    Row 40/3:55
    Burp 28/3:55
    Sprint 19/3:55
    DU 128/4:03
    Enjoyed it.
    Squat work and hollow rock holds.

  9. Joy says:

    Split jump for Dus: 120/3:40
    Bike: 19/3:54
    Row: 23/4:09
    Burpee: 24/4:07
    Sprint 19/4:00

    KB 20″
    Pull ups: Tall box, short bar

  10. Marcia Jo says:

    Metcon:
    47 DUs with at least 50 singles thrown in there/4:09
    19 cals on bike/4:06
    28 cals on rower/3:53
    25 burpees/4:02
    19 line sprints/4:20
    35# KB
    RR

  11. Shea says:

    1)DU–110/3:39
    2)Ran 400m/3:57
    3)Row 400m/4:09
    4)Burpees–23/4:10
    5)Bike 0.51mi/4:12
    (logged distance instead of cal on bike/row)

    Extra work–did 1 round (8HS each leg and accum 45 sec HRH)

  12. Brett Christensen says:

    @ CrossFit FXT
    80/60 cal. row w/ 3 Burpees EMOM: 4:30
    5 by 5 bent over row @ 190
    “Jack” 20 min AMRAP of:
    10 Push Press 115/85
    10 KBS 53/35
    10 Box Jumps 24/20
    9 rounds + 3. I was on pace for around 12 rounds but about halfway my back got TIGHT, so I starting playing it safe

  13. Kim says:

    Rd1 row476m/4:24
    Rd2 dubs150/4:46
    Rd3 bike .51/4:42
    Rd4 400mrun(2:16)/4:52
    Rd5 dubs147/5:04
    No extra

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