2015 August 6 WOD

Posted: August 6, 2015 in Uncategorized
Work

EMOMx15
Minute 1 – Strict Handstand Push-Ups x Max Reps
Minute 2 – 12 Alternating Pistols
Minute 3 – 8 Toes to Rings

More Work

For time:
Run 800 Meters
15 Deadlifts*
30 Hand-Release Push-Ups
(successful reps must start from the top extended position, and the knees must never touch the ground)
Run 400 Meters
10 Deadlifts
20 Hand-Release Push-Ups
Run 200 Meters
5 Deadlifts
10 Hand-Release Push-Ups

*Use a weight that will be appropriately challenging, but safe. You should be able to complete the initial 15 reps in a maximum of three sets of 5 – do not go heavier than that.

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Comments
  1. Nickhayes says:

    Prewod 500m row 2:32/27c

    2 abmat hspu 5 per round
    Air squats
    GHD

    Rows 1k/500/250
    14:58
    155#
    1k-4:20/500-2:08/250-:58

    Seth
    Prewod 1k row

    1 abmat hspu 10 per round

    Rows 1k/500/250
    13:08
    155#

  2. Emom×15
    T2R – 8/6/6/8/8
    SHSPU – 2/1/1/1/1
    Pistols – 6/12/12/12/12 asst. With small band
    Metxon – ran inside wall touches 18/9/4.5
    13:40 @315 DL

  3. Justin Harrison says:

    Work-
    Mix of box HSPU, HS holds
    Pistol work from knee resting on the mat
    TTR

    More Work- 16:00 @295# with runs outside

  4. Jesse G says:

    Scaled today for shoulder pain

    Front Squat
    165×6 / 185×4 / 205×3 / 215×2 / 225×1 / 235f

    MetCon
    15:42
    Outside runs
    205 DL (sets of 9/6/5/5/5)
    2x reps of DU for HRPU (60-40-20)

  5. Wilks says:

    Work 1.0
    HSPU attempts, hand stand holds, negative HSPU’s
    Pistols rx
    TTR

    Work 2.0
    14:30 – 225#DL – run

  6. Tanya says:

    EMOM x 15
    TTR 8 UB each rd
    L-seated DB press 20#, 10/rd
    pistols rx’d 10 x 4/12

    13:48
    runs outside
    155#
    HRPU Tricky….wanted to raise my toes when I released my hands. Really had to concentrate & squeeze not to. Knees didn’t touch tho 🙂

    prewod, midwod, postwod about a bazllion 1 hand hand stand other hand on hip coordinated with friend attempts, finally got 1 !!!

  7. EMOM
    A-frame/wall holds (5/3,5/4, 30 sec)
    Knee raises on rings
    Pistol progressions- 16″ box

    Work
    17:37
    Run inside- 18 lengths
    85# DL 5/5/5
    HRPU- tried to really focus on form- keeping knees off the floor
    Row 500
    85# DL 5/5
    Push ups got ugly- had to start rolling up and down
    Run 200
    85# DL
    Some PUs were good form, others were ugly. But getting better!!
    This was exhausting 😬

  8. Tim C says:

    Work:
    7 to 10 reps ea station
    HSPU, hand stand holds x 3rnds, A frame PUs x 2rnds
    Pistols assited w/ rig
    TTR

    More Work:
    18:17; 225# DL, runs

  9. slchampine says:

    Metcon: 10:25
    #225 deadlifts

  10. Groves says:

    First metcon:
    SHSPU: 9/10/8/8/6
    Pistol (scales or attempts) ✔️
    T2R: RX All unbroken.

    Second Metcon:
    17:50 @ 225

    Gas tank and shoulders were gone. Better luck tomorrow.

  11. Bob says:

    Work:
    Pistols-heels on mat
    Toes to ring
    5ish Strict HSPUs per round
    Metcon: 15:44
    225#

  12. Luke says:

    HSPU – 2 strict + 5 seated db press w/ 40s
    Pistols – 6-12
    T2rings – 8 each rd

    Metcon – 13:32 w/ 315

  13. Brett Christensen says:

    AM PT “sports day” = volleyball with a 12lb medball
    @ CrossFit FXT
    8 min EMOM of 5 strict weighted PUs, I used 25lbs in my vest
    8 min AMRAP:
    15 Cal row
    10 push ups (no hand release just chest in contact w/ the ground)
    7 rounds + 1 Cal
    2 min rest
    8 min AMRAP:
    12 Over the bar burped
    8 hang power cleans @ 135
    4 rounds + 1. My goal was to keep the cleans unbroken and I did. Burpees can be faster

  14. jkb says:

    Emomx15
    Seated db press 12lbs: 15/10/10/10/10
    Alt pistols to 20″ box: 10/10/10/10/10
    T2b scales: supine 15/18/20 k2e 8/8

    Metcon: 16:25 pisspoor performance. Totally not with it tonight.
    83lb DL

  15. Bill B says:

    HSPU – 7-8 per rd standing 30# do
    Pistols – 12 per round work on skill with box
    T2rings – 8 per rd knee lift

    Metcon – 18:21 w/ 165
    Abmat PU
    Still cautious on shoulder

  16. Marcia Jo says:

    Work: did it
    15# DBs for strict overhead presses
    Pistols using 16 inch box

    More Work: 18:53
    Slow, but for as much as I loathe running, it felt like a success!!
    135# DL
    PUs as strict as I could do them. I was focusing on keeping everything tight so these felt good, too (by good, I mean they felt freaking hard)

  17. Jennie says:

    With Eli before 4:30 class
    165# DL (haven’t DL in a long time)
    No knees touched floor
    12:43

    Eli
    65#
    12:40

    Josie with her 6:30 peeps
    19:58
    75#
    All barefoot 😕

  18. Cara says:

    Strength: Started w/T2R – love these – did all but the first round unbroken
    15# DB seated strict presses – didn’t keep count
    Squats w/feet together – didn’t keep count

    Metcon:15:42
    135# DL
    Push-ups – focused on my knees not touching the ground. I think they only grazed the ground twice which is a major improvement, but I was still managing to roll up.

  19. Joy says:

    EMOMx15
    Minute 1 – Strict Handstand Push-Ups x Max Reps: Alternated A-frame & L-sit strict press 12-15 each round
    Minute 2 – 12 Alternating Pistols: box
    Minute 3 – 8 Toes to Rings: Alternated rings & bar… some knee raises on rings along w/ toes to rings all Toes to bar when using the bar

    More Work: 14:52
    Ran outside
    DL: 75#
    hand release push ups: getting better, still suck at them

  20. Megan says:

    -All toes to rings unbroken
    -One Rd pistols then switched to just air squats pistols was pulling on my back and hips
    – strict Hspus 5/4/4/5/5

    Wod was sloooooow 17:?
    105# Dl stayed light for back safety all unbroken
    Push ups were all strict with no rolling or knee touching these took forever

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