2015 July 8 WOD

Posted: July 8, 2015 in Uncategorized
Strength/Skill

15 minutes to complete 5 sets of:
3 Weighted Pull-Ups
60 second Front-Leaning Rest on Rings
Rest as needed between movements and sets.

Metcon

In teams of two, alternate rounds to complete five sets each for time of:
10 Pull-Ups
15 Wall Ball Shots
30 Double-Unders
If working alone, rest equal to work cycles.

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Comments
  1. Nickhayes says:

    Prewod 1k row 5:07/53c

    3 rounds
    10# weight
    60 second hold off of floor

    Small band
    20#
    1:54
    1:43
    1:53
    1:22
    1:56

    Seth
    prewod 500m row

    3 rounds
    20# weight
    60 second holds off of ground

    20#
    1:29
    1:22
    1:32
    1:35
    1:44

  2. jks says:

    St/Sk 3 PUs x 5rnds
    RHs 60 x 1 / 40/20 split x 4
    Metcon 2:26/ 2:27/ 2:35/ 2:31/ 2:22
    Rnd 1 10PUs/ 14# WB/ 15DUs+30SUs
    Rnds 2-5 10RRs/ 14# WB/ 60 SUs

  3. Kent says:

    3 PUs x 5rnds (strict, some chin below bar)
    RHs 40/20 split, 30/20/ 20/20

    Metcon 2:03/ 1:27/ 1:43/ 1:39/ 1:31
    Rnd 1 10PUs(kipping)/ 10# WB/ 5DUs (also counted attempts) +30SUs
    Rnds 2,3: 7 pu’s, 3RRs/ 10# WB/ 30 Wall kicks
    Rnds 4,5: 3 pu’s, 7RRs/ 10# WB/ 30 Wall kicks

  4. Cara says:

    Strength: only did 3 rounds
    Pull-ups – jumped up, negative down
    Ring holds

    Metcon w/AJ:
    Me: 2:55/2:15/2:39/2:39/2:33
    Kipping pull-ups, 14# WB – three rounds unbroken, Dubs – all unbroken except first round

    AJ: 2:36/2:09/2:06/1:42
    Pull-ups, 20# WB, some dubs/some singlesl

  5. Strength
    Banded pull-ups (big green band)
    30sec/15sec leaning rest, planked

    Metcon- with Melanie
    1:36/1:50/1:40/1:45/1:40
    60SUs/split jump/60SUs/SJ/60SUs

  6. Blake Stegall says:

    Strength- only finished 4 rounds first 2 weighted pull ups with red kb third with yellow and last just strict pull ups and ring holds

    Metcon- first 2 rounds tried double understand
    2:10/2:28/1:33/1:34/1:28

  7. Gerrell says:

    Strength: PU with 20# med ball

    Metcon:
    G- 1:26/1:24/1:22/1:21/1:54
    Jay- 2:14/2:24/3:04/3:21/2:42

  8. Melanie says:

    Strength/Skill
    15 minutes to complete 5 sets of:
    3 Pull-Ups with band assist
    60 second Front-Leaning Rest on Rings
    Held as long as I could which was not long.
    Rest as needed between movements and sets.

    Metcon
    In teams of two, alternate rounds to complete five sets each for time of:
    2:47/2:20/2:16/2:27/1:42
    10 Pull-Ups
    15 Wall Ball Shots
    30 Double-Unders

  9. Bobby says:

    Strength/skill:
    Weighted pull-ups: 72/72/60/60/50
    Front-lean work: 60ish seconds for two rounds – broke up the rest into small sections.

    MetCon: 1:08/1:09/1:13/1:21/1:16 – total time with Matt: 12:17

    Back squat:
    5 @ 235#
    4 @ 275#
    3 @ 315#
    2 @ 325#
    1 @ 335#
    10 @ 225#

  10. Jennie says:

    5:30 WOD
    3 UB strict at 25#
    3 rounds of 3 broken strict and some kip at 25#
    1 round of UB kipping at 25#
    Ring work complete but never 60 sec UB

    Metcon with Brittany
    1:22/1:29/1:23/1:16/1:17
    *everything unbroken except for 2 rounds of DUs
    *forgot to look at clock for a few seconds after 2nd round

  11. Luke says:

    Weighted PU – 1 rd w/ 40# kb, 3 rds w/ red kb
    Ring work – accumulate 60 sec x3

    Metcon – 1:12/1:11/1:11/1:07/1:10

  12. MaryLawson Day says:

    DHPU and low ring front leaning rests (worked up to 60 sec, first few rds were two sets of 30 sec) x 5 rds

    Metcon partnered with Danny ❤️
    1:49/1:40/1:41/1:40/1:48
    Tiny band little kip PUs
    #14 WB
    DUs very broken
    Sluggish and inefficient today but glad to work with D

  13. Matt Z. says:

    Green and red bells for weighted PUs
    1:23/1:23/1:22/1:25/1:23

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

    WPU: 90/72/72/Eli (97#) Didn’t get chin over with Eli.
    FLR: 60 sec ea. x4

    Metcon:
    1:15/1:12/1:17/1:16/1:12

    Still at 10 pullups in 11 sec.
    Got to beat that. Goal is 10 in under 10.

  15. Megan says:

    -3 strict pull ups for 5 rds with 8# med ball
    -4 60 second front leaning rest on rings
    -5th set squeezed in 15 sec hold on ground before time was up .

    Wod : 1:29/2:07/2:13/1:40/1:50 with my homie monte ! He is so swole and did awesome !

    Tried a diff Kipling method
    3 rds pull-ups unbroken then lost my
    Mojo on 2 rds
    Wall balls I had several no reps and fought with the dang thing and dubs were sad today but on the plus side foot is feeling better today

  16. Lucas Holland says:

    Completed 5 rds of stregth
    weighted pull ups @55
    holds 45-60 sec
    metcon – 1:04/1:12/:1:13/1:08/1:19
    Teamed with blake

  17. Monte says:

    1:37/2:02/2:23/2:23/2:25
    20# WB

    I went slow to give Megan more time to rest

  18. Tanya says:

    1:35/1:47/2:23/1:44/2:10
    DUs off–haven’t done them in a little while. only 1 rd UB

  19. Kim says:

    @home w/partner Fred
    strentgh-no weight w/pu
    total 19:08 to difficult today to keep time by the rd. I was definitely the slow one due to pu’s
    10# wb

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