2015 September 9 WOD

Posted: September 9, 2015 in Uncategorized
Strength/Skill

20 minutes to complete
6 Deadlifts with 2 sec descent, explode up (with control, don’t be reckless)
12 Handstand Push-ups

Metcon

In teams of two, partners alternate rounds to complete five each of:
5 Hang Power Cleans (155/105)
100 Meter Run

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Comments
  1. Jesse G says:

    DL @ 225# – 6 TnG for all 4 rounds
    HSPU x 12 – all kipping, UB for 2 rds, then had to break after 7 or 8 on last 2 rounds

    MetCon – 6:51 Rx with Brett B
    Nice work, partner. That was fun.

  2. DL – 315 across all tng
    hspu – 12/12/12 db 40# / 1 strict 1 kipping 10 db 50#
    Metcon – w/ Justin H. 5:41 rx

  3. bigdolan says:

    Dl x 6 315 across
    6 kip hspu across

    Metcon with cara 7:01
    155# hang cleans
    100 run

  4. jks says:

    DLs 205# x 6
    Lsets DB Press 1rnd 35# / Rnds 2-4 30#
    Metcon w Caleb 7:24 (i think)
    115# Cleans

  5. Caleb C. says:

    DL: 190 x6
    Lsit db press, #30 db

    Metcon: w/ Jeff/Kelly: 7:28, #115 cleans.

  6. Cara says:

    Strength: 145# DL, 20# seated db presses

    Metcon: 7:01 w/MD2
    95# hang cleans all unbroken

  7. Strength
    DL 85#
    L-seated press 12#

    Metcon- with Heather M
    7:48
    My split times
    0:48/0:50/0:55/0:50/0:43

    That was a fun WOD!!

  8. MarkDGoff says:

    Strength
    185# on DL
    8-10 kipping HSPU ea round

    Metcon
    Partner with Blake
    7:25
    125# for me
    155# for Blake

  9. Brett Christensen says:

    @ CrossFit FXT:
    5 Rounds of
    4 min row for cals
    4 min rest
    91/87/83/82/81 = 424 total cals w/ damper @ 7

  10. ML Day says:

    PreWod 6.5 Mile run (part trail/part road)

    Skill:
    DL #175
    HS descent with push at end

    Metcon:
    partner with Jennie Keel
    7:56 (I think)
    #95 HPC (JK #105)

  11. Bobby says:

    DL x 5: 225/225/245/245/265
    SHSPU: 12/12/6-3-3/4-4-4

    WOD: 6:57 Rx w/ Tyler

  12. Marcia Jo says:

    Strength/skill: done
    95# DL
    A frame push-ups (“bunch of s***” per Ashley šŸ˜‚)

    Metcon: 8:41 with Kendra šŸ˜˜
    85# power cleans

  13. Sam says:

    DL @ 165
    HSPU 5-6 strict each round the rest killing.

    WOD with Megan 6:43? Rx

  14. Tanya says:

    DL 183X3/203×1
    HSPU kipping 2.5 rds, 20# L-sit DB press 1.5 rds

    6:51 90# no partner, paced off Brett/Jesse. HPC’s UB. should have gone heavier

  15. jkeel 41/5'9/175ish says:

    Deadlift at 225#
    Strict HSPU except for the last 5 reps of last round.

    Paired with Tim who runs like the wind on a calm calm day.

    8:25 w/ 155#

  16. Jennie says:

    5:30 WOD
    175 DL
    Kipping HSPU (1st 12 UB)
    Hurt my back and neck bumping my tailbone on the wall rep 7 of last set. Did Metcon anyway. Dummy sometimes. Need my favorite chiropractor so bad!

    7:53 w ML
    105#
    Runs inside

  17. Matt Z. says:

    225 – 315 DL
    Mixed strict and kip HSPU
    7:05 with new Luke

  18. Bob says:

    Strength: Deadlift: 185/185/225/225
    HSPU: 12/12/12/12 mostly strict but worked on kipping a few
    reps in third set. First and last unbroken.

    Metcon: 8:19 with Bill 115#

  19. Brett B. says:

    DL 225,225,245,285
    HSPU 12,12,12, strict 12 all HSPU unbroken
    Metcon: With Jesse 6:51 Rx’d.

  20. Pete says:

    Strength: 185# x4 DL
    HSPU : just tried to do the negatives

    Metcon: with Tim 115# 9:00

  21. Megan says:

    Stayed light now DLs 105#
    All strict hspus only got to 6 4th round before time so finished the others after wod

    Metcon 6:42 rxd with Sam

  22. […] 15 minutes to complete three sets of: 6 Deadlifts with 2 sec descent 20 Ring Dips Compare Deadlifts to September 9, 2015 […]

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