2015 July 14 WOD

Posted: July 14, 2015 in Uncategorized

Grass Shepherd Farm will be delivering fresh, local chicken to the box this Saturday at 8:45AM. Cost is $4/LB.
If you would like to pre-order and guarantee your chicken, please let us know! Or you can just show up and purchase yours from what’s available.

Metcon

Four rounds of:
4 minutes to complete:
25 Kettlebell Swings (72/53)
Run 400 Meters
Double Unders x Max Reps
Rest 4 minutes between rounds

Strength

3 sets of:
10 Single-arm Dumbbell Rows per side
Rest 60 seconds
60 second Side Plank per side
Rest 60 seconds

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Comments
  1. Nickhayes says:

    Prewod 2k row 8:46/121c

    44#kb
    All unbroken
    7/9/21/25

    20#/25#/30#
    30 seconds left
    30 seconds center
    30 seconds right

  2. Metcon – rx’d
    Kbs – unbroken
    DU’s – 73/75/81/71 = 300

    Strength – 100# db rows / 60 sec plank each side
    50 t2b

  3. bigdolan says:

    72kb unbroken ( didn’t matter BC I was next to the Harrison’s who went unbroken too, guess they are good at swinging……..kettle bells)
    Slow run
    Dubs(11,7,8,3) 29

    100db x 10 2 rds then 70 last
    No time for planks 😬

  4. smileitsaj says:

    More than Mike. Less than just about everyone else.

  5. Justin Harrison says:

    Metcon- Rx, unbroken kbs with 217 dubs total

  6. Kent says:

    Metcon:
    35#kb
    All unbroken
    alternated DU’s and Wall kicks: 8/47/10/43: 108

    Strength: Db row: 20# x 4 each side
    planks: could only manage about 10 seconds at a time each side, several reps.

  7. Jesse G says:

    53# KBS – only got 2 rds UB
    164 total DU – 67/42/34/21 (each round broken once)
    Got a PR of 57 UB on first round
    No time for extra today – had to get to work

  8. Tim C says:

    Metcon: 45# KB all unbroken
    Wall kicks ea round, Total: 139

    Strength: DB row: 40# x 3rnds. Planks 30sec ea side x 3 rnds

  9. Caleb C. says:

    Metcon: #53, kept running out of gas at around the 18th swing

    Total DU:75

    Strength: #40 DB row

  10. Cara says:

    40# KBS – unbroken, unbroken, 15/10, 20/5
    Runs
    99 Dubs – 10/31/31/27 – Rope I used for the first round was way too short! Rested too much between run and dubs. Def should have had more dub reps.

    Enjoyed this one!

  11. Tanya Favara says:

    188 DUs
    45# kb, ub all rounds

    No time for strength this am

  12. Nichole Dyer says:

    25lbs
    400meter
    17 complete DU

    Three sets of 30second side planks
    Three sets of 12lbs DB row

  13. MaryLawson Day says:

    4 mi pre-wod run

    #53 kbs, DUs
    52/49/42

    Had to leave to pick up son after 3 rds

  14. Blake Stegall says:

    Metcon- 55# KBS 28DU and 210SU also rowed due to the weather

  15. MarkDGoff says:

    780 SU
    45 KBS

  16. Metcon
    420 SUs
    20#

    Strength
    20# DB
    30 sec planks/side

  17. Bobby says:

    WOD: 114/54/64/72 – total: 304 DUs – 72# KBS – everything unbroken – 2nd and 3rd runs were way too slow, limiting my dubs.

    Extra work done – 70# DB rows

  18. Jennie says:

    With Megan and Josie before 430
    44# KBS just above head level
    400 scorching meters
    60/79/72/58

    Rested 3 minutes between rounds to save time

  19. Luke says:

    Dubs – 85/100/87/70 = 342

    Extra work w/ 70# db

  20. Shea says:

    Metcon: 229 DU
    53# KB (broke at 20 in rd 2/3; UB rds 1/4)
    extra: 2 rounds w/40# db’s

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

    Adapted for my current training location.

    25 50# KB swings (heaviest available)
    400m runs (100m ea. out and backs x2 in the afternoon Arizona sun)
    DU

    As described: 105/86/70/100 = 361
    Unbroken swings

    Strength:
    5×5
    75# DB press and rows

  22. Joy says:

    Metcon
    Four rounds of:
    4 minutes to complete:
    25 Kettlebell Swings: 30# all unbroken
    Run 400 Meters
    Double Unders x Max Reps: Wall kicks 40/34/39/36 (149 total)

    Strength:
    DB rows: 20#
    side planks

  23. Melanie Ragan says:

    Metcon
    Four rounds of:
    4 minutes to complete:
    25 Kettlebell Swings (25)
    Bike .5 miles
    Single Unders x Max Reps – 296 reps total
    Rest 4 minutes between rounds

    Strength
    3 sets of:
    10 Single-arm Dumbbell Rows per side (#25)
    Rest 60 seconds
    60 second Side Plank per side on elbow – held as long as i could on each side
    Rest 60 seconds

  24. Pete says:

    Metcon: 180something DUs w 45# KB. 1st 3 rounds unbroken. struggled as usual with DUs.

    Strength: 50# single arm DB rows
    45-60 sec side planks

  25. Megan says:

    220 dubs were not clicking towards the end

    45# kb all rrds unbroken with a 3 min rest in between to beat storm

    Did with Jennie and Josie at 3:40 ish in the dead heat couldn’t breathe

  26. Kim says:

    @home
    Metcon: 35#kbs
    50/64/51/59
    No strength today

  27. […] Four rounds of: 4 minutes to complete: 25 Kettlebell Swings (72/53) Run 400 Meters Double Unders x Max Reps Rest 4 minutes between rounds Compare to July 14, 2015 […]

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