2015 September 17 WOD

Posted: September 17, 2015 in Uncategorized
Strength

2 rounds, rotate every 90 seconds:
Station 1 – 3-8 Muscle-Ups
Station 2 – 20 Arch to Hollow Rolls
Station 3 – 12 Supine Ring Rows w 2 sec descent
Station 4 – 45-60 seconds of Handstand Walking

Metcon

Against a 2-minute running clock, complete a total of six rounds of the following:
Row 300/250 Meters
Push-Ups x Max Reps
Rest 2 minutes between rounds.

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Comments
  1. Kent carter says:

    Strength- ring dips, toe assist sub

    Metcon- 70 push-ups; 250m run

  2. MU – 1 did several attempts they just wasnt there this morning
    20 × 2 arch to hollow holds
    12 × 2 rr’s
    Attempted to handstand walk got a few feet
    Metcon – 118 reps all strict pu
    20/22/20/18/18/20

  3. bigdolan says:

    Some rolling, some dipping, some handstand holding, some ring rowing

    Metcon 160 Rx
    300 row
    Pu
    35,27,27,25,23,23

  4. Jesse G says:

    5 UB ring MU per round
    Arch to hollow for 60 sec
    12 ring rows per round
    1 round of unsuccessful HS walk, 1 round of shoulder touches on wall for 60 sec

    MetCon – 95 push-ups with 250m runs
    21/17/15/15/12/15

  5. MarkDGoff says:

    Strenght
    3-5 ring pull to stomach
    20 arch to hollow hold
    12 rr
    HS shoulder touch attempt

    Metcon
    23/23/23/22/23/22
    Ran 220m

  6. Shea says:

    Strength:
    Both rounds:
    4 sm band/ring MU prog
    20 arch to hollow hold
    12 supine RR
    HS walks: 1st rd ~25ft, 2nd rd ~15ftx2 & 20ftx1
    Metcon: alt Row 250/Run 220
    124 push ups (l think they were all legit)

  7. Cara says:

    Skipped out on strength: Rolled out my IT band

    Metcon: 166
    Runs
    1/2 sit-ups and 1/2 push-ups – Started with sit-ups & alternated each round- 35/19/34/21/33/24

    Post – walked a mile with 26# vest in 14:31

  8. Wilks says:

    Strength:
    3 ring MU round one / 1 ring MU round two
    20×2 arch to hollow rolls
    12×2 slow ya roll ring rows
    HS hand lift attempts

    Metcon:
    3 row (300m) / 3 run (220m)
    122 reps – 25/21/19/17/18/22

  9. Strength
    10 pull-ups (big green band)
    15 arch to hollow
    12 supine RR
    30-45 sec wall holds, slightly raise one hand at a time

    Metcon- 58
    Run/row alternating
    Rowed 300M on 2 rounds 😕
    Tried to stay strict on push-ups- rolled up on some

  10. Tanya says:

    strength:
    arch to hollow x 20, RR, HS hold w/ wt shift leading with shoulders & slight raise of hand on some, C2B 10/8

    metcon: 168
    alternated
    row/sit-ups 31/31/29
    wiith
    run/push-up 25/27/25 some rolling up but all the way to plank

    really modifying this week and next to keep loose for upcoming trail run. will not be going to failure or straining too much.

  11. Matt Z. says:

    8, 5 MUs
    Handstand walks need work
    136 push-ups
    2 rows, 4 runs

  12. Kim says:

    Strength :
    20 arch to hollow holds
    12 RR
    6 c2b
    Handstand walk attempts
    Metcon: 93 w/row

  13. Joy says:

    strength:
    pull ups: sm blue band 5/4
    20 Arch to hollow both rounds
    12 RR’s x 2
    25ish sec handstand holds x 2 tried shoulder touches on round 2

    Metcon: 83
    Row 250 Meters
    Push-Ups x Max Reps
    16/14/13/13/13/14

  14. Megan says:

    -Handstand walks 40ft unbroken pr / 30 unbroken / 25- 25 unbroken
    -Ring pull ups and dips
    -20 hallow arch
    – 12 rr

    Metcon 105 with runs
    All push ups were strict no
    Rolling . 21/21/17/

  15. Bill B says:

    Metcon: 95
    Row 300 Meters
    sit-ups

  16. White Blake says:

    Strength- completed with only 1 muscle up and the rest was max effort except for the rr

    Metcon- 220m run and strict push ups 107 reps

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

    6 MU per round
    20 A2HH
    12 RR
    25ft HSW

    Metcon:
    300m row
    40/30/20/30/25/25
    Total:170
    Chest to deck no hand release.

  18. Marcia Jo says:

    Strength: did it
    ring dips
    Wall walks

    Metcon: 85

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