2015 July 22 WOD

Posted: July 22, 2015 in Uncategorized
Strength/Skill

3 rounds – Rotate every 2 minutes
Station 1 – Alternating Pistols x 20 reps
Station 2 – Freestanding Handstand Hold x 45-60 seconds accumulated (or Handstand Progression x 45-60 seconds)
Station 3 – 8 L-Pull-Ups (or L-sit progressions and strict supinated-grip pull-ups)

Metcon

Four sets of 3-minute sprints of either:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
– OR –
“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

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Comments
  1. bigdolan says:

    Actually did some Lsit ring holds
    50 sec handstand holds
    Pistol box squats

    Metcon
    12+2
    Hopping pu
    Push ups
    Air squats

  2. Justin Harrison says:

    Skill Work- humbling

    Metcon- Cindy 11+1

  3. Luke says:

    At CF orange beach

    Strength – FS+PP+thruster
    Sets of 5-4-3-2-1, each set unbroken
    135-135-155-185-205

    Metcon- death by thrusters at 65% of 1 rep above
    8+3 at 135

  4. Cara says:

    Strength: Found my 1 rep max deadlift since I ran out of time yesterday. 195# – 12# pr!

    Cindy: 8+2
    I think all rounds of push-ups and squats were unbroken. Slow, but unbroken.

  5. Jesse G says:

    Pistols – 2 rds of pistol progression, 1 rd to bench (10 per round)
    2 min freestanding HS hold attempts per round (unsuccessful)
    45 sec ring hold with knees up then 6-8 strict supinated grip pull-ups per round

    Mary: 5+5+8
    Pistols with heel on gymnastic mat

  6. Strength
    Practiced pistol progressions
    Handstand holds 20-30 secs
    Supinated RR, L-sits on parallets

    Cindy 9+5+10+7
    RR

  7. Melanie Ragan says:

    Strength/Skill
    3 rounds – Rotate every 2 minutes
    Station 1 – Alternating Pistols x 20 reps from mat on knee
    Station 2 – Handstand Hold x 45-60 seconds accumulated
    Station 3 – 8 L-Pull-Ups (or L-sit progressions and strict supinated-grip pull-ups) worked on ring rows and L sit on rings

    Metcon
    Four sets of 3-minute sprints of either:
    “Cindy” completed 8 rounds+5+10
    5 Pull-Ups
    10 Push-Ups
    15 Air Squats

  8. Skill work
    Pistols – 16/12/10
    Handstand – did some freestanding dont know how long thanks Megan for the help
    L-Sit pull ups – 8/8/8
    Metcon – cindy 11+5+10

  9. Tanya Favara says:

    Skill work
    Pistols done rx but Rt leg weak hip, ankle tight so not pretty
    HS holds on wall, pulling feet off/squeeze attempts
    L-sit-bar, paralettes & sup grip PUs

    11+5+7 Cindy

  10. Bobby says:

    Skill/strength: everything done – total of :60 of handstand hold per round – no longer than :20 at a time.

    Mary: 9 + 5 + 3 RX – strict HSPU

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

    Skill work as rx’d

    2 rounds of 3 min Cindy.
    1: 3 rnd +5 +10 +7
    2: 3 rnd

    Cut it short for an hour of Jiu-jitsu and combatives.

  12. Bob says:

    Skill:
    Heel on the mat pistols counterbalanced by a 10lb plate
    Handstand holds on wall
    L pull-ups

    Metcon: Cindy- 13+5

    Cool down: Orange-pineapple shaved ice.

  13. Megan says:

    All pistols / handstand holds in 20second holds per min / bar l sit holds, supinated pull ups and l sit holds on pvc mixed up

    Wod Mary 6rds + 5+10+12
    Pistols were on point today 👌

    Post : shaved ice !!

  14. Blake Stegall says:

    Strength-
    pistols with 10# plate under heel
    Handstand holds against wall
    Lsit pull ups 8/8/5

    Metcon- Cindy 9+2

  15. Marcia Jo says:

    Strength/skill: did it

    Metcon: Cindy
    10 + 5
    About 3 squats in, my quads were already screaming.

  16. Pete says:

    Strength: pistol progression on a box
    handstand hold on wall
    Lsit pullups

    Metcon: Cindy 12 + 5 + 10

  17. Shea says:

    Done @ home Fri 7/24
    Pre wod–snatch EMOM
    Cindy–4 sets of 3 min sprints
    11+5+2

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