2015 August 13 WOD

Posted: August 13, 2015 in Uncategorized
Skill

15 minutes to complete 4 sets of:
2-4 Weighted Supinated-Grip Pull-Ups
30-60 second L-sit hold
(if you cannot do this consecutively, accumulate the time)

Metcon

AMRAP 5
10 Pull Ups
10 Wall Ball
—Rest 5 minutes—
AMRAP 5
10 Toes to Bar
10 Jumping Lunges

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Comments
  1. Nickhayes says:

    Prewod 1k row 4:45/56c

    3 pull-ups
    L sit hold
    10 GHD x2
    10 back extensions

    3+10+7
    20#
    1 no band
    3 small band

    3
    1&3 T2B
    2 GHD

    1 mile light jog

    Seth
    Prewod 1k row

    4+5+3
    20#

    5

    Postwod row

  2. bigdolan says:

    2 sets 7 unbroken pus PR!
    2 sets 5 unbroken pus
    30 sec L hold rings

    Metcon
    Jumping pu/ 20# WB
    5+1

    Rest
    Knee ups/lunge hops
    4+5

  3. Strength
    Pull ups with 53# kb sets of 4
    L-sit 45 sec accumulated with knees raised
    Amrap – 4+10+9 20# wb
    Amrap – 5+1

  4. Kent says:

    Skill:
    2 strict Pull ups: unweighted except for belly fat…
    L-sit: 30 sec accumulated each rd- feet off the floor, tucked in

    AMRAP (1): 4 + 7
    10 Pull Ups, jump assist; 10 Wall Balls, 12# wb

    AMRAP (2): 5 + 10
    10 Toes to Bar – started with 2 ttb then ranged from knees to chest to knee raises, mainly knee raises; 10 Jumping Lunges

    Post: ran the loop; low 60’s temps in August is sweet!

  5. Jennie says:

    Metcon alone before 8:30
    5+6 rx
    5+1 rx
    So many UB pull ups that my T2B barely showed up.

    Finished with strict presses from yesterday.

  6. Brett B. says:

    Skill: 4/3/4/3 Weighted Pullups w/ # 45 DB (green one, may not be #45)
    L sits for 30 seconds not complete L’s and last set tucked feet.
    Metcon: 5+9, 5+1

  7. Shea says:

    Skill work: strict supinated PU at first w/a little kick on the last Round; wore the pink pack-no clue what it weighed.
    Accum 40 seconds each time on the L-sit (rings)
    Metcon: 4+5 w/15# ball
    & 5 rounds

  8. Wilks says:

    PU – 53# sets of 4
    L-sits on rings but not legit
    Metcon:
    4+8
    5+2

  9. Harrison Favara says:

    Got 3 reps w/ 30lbs KB
    Then did 3 sets of 3 with 20lbs
    Metcon

    AMRAP 1: 4+1
    AMRAP 2: 4+5

  10. H2 says:

    Skill:
    RRows
    L-Sit (legs under me) 30 seconds longest hold .. Downhill from there

    Metcon:
    AMRAP 5
    4 rds + 3
    10 PU (ring rows for mwa)
    10 wall balls (8#)
    Rest 5
    AMRAP 5
    5 rds + 7
    10 TTB (laying on ground)
    10 Jumping lunges (running man)

  11. Brett Christensen says:

    AM PT sports day = Ultimate Frisbee
    @ CrossFit FXT
    1.) 5 by 5 bench press @ 205
    2.) Metcon (3 Rounds for weight)
    3 Position Squat Snatch Total
    1-Power Position (pockets): I got 155 = 10 lb PR!
    2-Hang Position: I got 175 = 5 lb PR!
    3-Floor: tried to go straight into 175 & failed/135 solid 1st try/155 solid 1st try/175 failed another 5 times or so/165 solid 1st try/175 failed another 5 times or so and then finally got it, but it’s still 20 under a 1RM.
    25 min clock

  12. jkb says:

    Skill: 4 sets of
    4 supine grip PU’s (I like these! Only pu’s I can do unassisted)
    3- 10 sec ‘Indian style’ holds from PVC things (30 sec accumulated each round)

    AMRAP 5: 4+4
    5 pus green band + 5 RR’s
    10 WB’s 10lb
    -rest5
    AMRAP 5: 4+10+7
    10 supine t2b
    10 jumping lunges

  13. Matt Z. says:

    35/45 LB bells for pull-ups
    Cumulative 60 second holds x 4, :15 increments rings and parrallettes.
    4 + 10,4
    5 + 1

  14. Bill B says:

    2 strict pu 1x, 4 jumping pu 3x
    30 sec holds 4x, 10sec increments rings
    AMRAP 1
    4 RR / 14# wb
    AMRAP 2
    4+10+1 Knees to elbows/JL

  15. Blake Stegall says:

    Strength- 3 sup pull ups 2 at 35# and 3@ 25# and L sits with knees under me for 30 seconds each round

    Metcon- 5+2/5+2 rxd with 20# wbs

  16. Marcia Jo says:

    Skill:
    4 Supinated-Grip PUs, seated on the rings
    Accumulated 30-45 second holds

    Metcon 1: 4 + 7
    RR, 14# WB

    Metcon 2: 6 + 9
    Knee raises on the bar

  17. Cars says:

    2.52 lunch run w/Jennie – felt good!

    No strength
    3+2 KPU/14# WB
    4+4 T2Rings/Jumpong lunges

    Shoulders were so tired today. I was moving super slow.

  18. Joy says:

    supinated Pull ups- worked w/ med green band
    L-sit- accumulated 60 sec- knees up, one leg assist, mixture of all…

    AMRAP 5: 4 + 6
    10 Pull Ups: tall box, short bar
    10 Wall Ball: 10#
    —Rest 5 minutes—
    AMRAP 5: 5 +10+ 6
    10 Toes to Bar: 10 TTB, then knees to elbows & knee raises
    10 Jumping Lunges

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