2015 July 17 WOD

Posted: July 17, 2015 in Uncategorized
Gymnastics Challenge

Complete as many reps as possible for each of the following:
2 Minutes of Muscle-Ups
Rest 60 seconds
2 Minutes of Alternating Pistols with Kettlebell (53/35)
Rest 60 seconds
2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
2 Minutes to establish a max effort L-Sit Hold
(you only get one attempt to hold for as long as possible)

Metcon

EMOM x 21:
Minute 1 – 12 Walking Lunges with Kettlebells (53/35)
Minute 2 – 8 Burpee Box Jump-Overs (24/20)
Minute 3 – 10 Toes to Bar

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Comments
  1. Caleb C. says:

    Gymnastics Challenge:
    20 assisted pistols.
    16 strict pull ups
    25 sec lsit hold
    attempted ring dips-not sure how many

    Metcon: completed all reps. 25b walking lunge. Had to sub sit ups for last 3 rounds.

  2. jks says:

    Gym
    8PUs+10 Shallow Ring Dips
    22 Bad Pistols w/holding posts
    25 25# Seated DB Press
    9PUs
    20 second hold / rings w/knees above waist
    Metcon 7×12 Lung w/25# DBs
    Burpee 20″ Bx Stps 8 + 6×5
    T2B all on floor 7 x 10

  3. Megan says:

    2.50 trail run + snake diving and screaming with Tanya and ML
    13:52 pace

    I had to leave early the girls kept on truckin 🙂

  4. Cara says:

    @ Emerald Coast Crossfit

    750m row
    20 power snatches – I did hang snatches @ 55#
    40 air squats
    20 Kbs – did 35# bc they only had 35# or 55#

  5. Bobby says:

    Gymnastics:
    7 MU (3ub + 4 singles)
    21 pistols w/53# KB – no repped a few for heel touch
    22 SHSPU – first 15 unbroken – shoulders smoked
    12 SC2B singles
    :32 seconds L-sit

    EMOM: sucked – very humbling – lost count on 3rd round of burpee box jumps, so did extra rep on next round – really felt like quitting. Was a good one.

  6. Luke says:

    10 pistols, no weight
    6 strict hspu
    16 c2b
    30 sec L-sit on rings knees bent
    7 mu, all singles

    Metcon – completed

  7. Jennie says:

    Jumped in metcon with 4:30, got off work late
    All complete rx’d
    Nice burn.

  8. Melanie Ragan says:

    Gymnastics Challenge
    Complete as many reps as possible for each of the following:
    2 Minutes of RR and RD
    Rest 60 seconds
    2:00 of Alternating Pistols holding rig
    Rest 60 seconds
    2:00 of L-Seated DB Press)
    Rest 60 seconds
    2:00of Strict Supinated-Grip Chest-to-Bar Pull-Ups with band
    Rest 60 seconds
    2:00to establish a max effort L-Sit Hold
    (you only get one attempt to hold for as long as possible) on butt holding legs up

    Metcon
    EMOM x 21:
    Minute 1 – 12 Walking Lunges with Kettlebells (15)
    Minute 2 – 8 Burpee Box Jump-Overs (20) moved down in height – maintained around 5-7 reps
    Minute 3 – 10 Toes to Bar from floor

  9. Brandy says:

    10 minutes on Airdyne… 2.85 miles
    10 minutes on rower… 2210 meters
    15:20 minutes on Airdyne… 4 miles

    Metcon
    Hurt my toe in first second… Ugh
    Did lunges on one leg and squats for other leg until right knee started hurting. Then just squats. Burpees and step overs. One round hurt my toe again and only did 6…made up 2 after 21 minutes… 4 rounds leg raises… Then laying T2B…blisters on fingers from KBs yesterday. I’m just a mess right now…

  10. Nichole Dyer says:

    Ring Hold, pistol with 16in box, DB press with 8lbs, ring dips, 21 second knees in .

    EMOM:21
    Walking lunges-15lbs–12 every round
    Box jumps -16-8,8,6,6,6,6,8
    Toes to bar on floor-10 every round

  11. Gymnastics work
    15 dips/13 RR
    25 pistols down to 12″ box
    21 L seated 10# DB press
    10 banded PU
    40 sec L sit- balanced in floor w/fingertips, legs slightly elevated

    EMOM
    15# WL
    Burpee box step up/down
    Knee raises

  12. Kim says:

    MU’s subbed 2/20s ring holds & 8 ring dips in medium band
    pistols 6 unweighted 4 with 15#
    L-seated db press 28@15#
    Strict sup grip c2b 11
    L-sit -30sec- wasn’t in it mentally :/
    Metcon
    subbed situps&pushups for wl
    18″box 3rds stepover box/rest were jump on box and step off

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