2015 October 14 WOD

Posted: October 14, 2015 in Uncategorized
Strength

20 minutes to complete 5 sets of:
10 Front Rack Reverse Lunges/leg *Squeeze and control descent, explode up
60 seconds max Strict Handstand Push-ups

Metcon

4 RFT:
10 Toes to Bar
15 Box Jumps
20 Wall Balls

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Comments
  1. Nickhayes says:

    Pre wod 2k row 10:00/109c

    65/65/75/75/75

    10:56
    GHD
    20″
    20#

    Seth
    Prewod 2k row

    65/65/75/75/75

    12:48
    1&3 T2B
    2&4 GHD
    20″
    20#

  2. Tim C says:

    45# Reverse Lunges, HS holds and A frame PUs
    Metcon: 13:18, TTB, 24″ box, 20#WB

  3. Jesse G says:

    FR Rev Lunges – 75# for all except last round at 95#
    10 GHDSU per round subbed for SHSPU (shoulder)

    MetCon – 12:59 Rx’d

  4. Strength
    75#/2shspu
    95#/2
    115/1 strict 2 kipping
    125/1 strict 2 kipping
    135/0 ran out of time
    Metcon – 9:15 rx

  5. jks says:

    Reverse Lunges 45# Bar 20/20/12/12/12
    24″ Box HSPUs
    Metcon 11:13
    K2 Chest / 20″ Box Steps / 14# Wall Ball

  6. Kent says:

    33# Reverse Lunges, A frame PUs (completed a total of 70)

    Metcon: 12:12, TTB first rd, remainder knee raises, 18?″ box steps, subbed sit-ups for wb due to left hamstring (tight since 1/2 marathon, rested last week, still in recovery).

    Good to be back!

  7. MaryLawson Day says:

    #63 front rack back lunge
    HS 3 X slow descent, 2x walk hold with nose to wall

    9:05
    t2b (singles)
    20″ box some steps, some jumps
    #14 wall balls

  8. Bobby says:

    Lunges: 95#
    SHSPU: 8 per round

    WOD: 7:58 Rx – first 3 sets of t2b ub – mix of steps and jumps – all WBs ub

  9. H2 says:

    Strength:
    Reverse lunges: 33#
    L-sit press 15#

    Metcon: 11:15
    10 TTB (1 rd of knees to chest-I do not have the hang of those -finished on ground)
    15 box jumps (12″ box)
    20 WB (10#)

  10. Brett Christensen says:

    Strength: 6 sets of 4 Push Jerks @ 175
    “Ghost”
    6 rounds of:
    1 minute of rowing: 20/16/17/17/15/17
    1 minute of burpees: 14/12/12/12/12/12
    1 minute of double-unders: 86/60/76/66/55/57
    1 minute rest
    Total reps 576 = 54 reps PR!

  11. jkb says:

    Strength: 6 sets of
    10 FR RL 53lbs
    30 sec wall walk up & holds
    30 sec seated db press against wall 15lbs

    Metcon: 4 rnds in 10:51
    10 t2b (2 rnds knee raises 2 rnds supine)
    15 BJ 16″..some jumps some steps
    20 WB’s 8lb

  12. Jennie says:

    Stayed for strength after coaching 3
    63# lunges
    Total of 8 strict HSPU
    *first ever strict to the floor*

    Stoked for progress!

  13. Bob says:

    Strength: 65# lunges, 5 strict hspu per
    round
    Metcon: 12:44 knees to elbows, 24″ box, 20# med ball

  14. Bill B says:

    Reverse Lunges
    45# X1/65# x4
    30# seated db press

    Metcon 8:21
    K2 Chest
    20″ BJ x 1 (step up x 3)
    15# Wall Ball

  15. Luke says:

    4 sets of lunges w/ 75
    SHSPU – 5/3/3/3

    Metcon 7:53

  16. White Blake says:

    Strength- only got 4 sets 75# all around
    Hspu- 6/8/8/6

    Metcon- 11:55 rx

  17. Megan says:

    4 sets @ 65#
    All strict hspus 9/8/7/6

    Metcon 9:30 rxd with box steps

  18. Johnstone says:

    lunges w/ 65
    Holds & L sits 30#

    Metcon 9:42 rxd 20#, box steps

  19. Cara says:

    Strength: 55# Lunges/Just did handstand holds for as long as I could

    Metcon: 9:48
    Knee raises – at least two rounds unbroken – can’t figure out how to get my toes all the way up there without a large kip so I just did knee raises
    20″ box steps all unbroken
    12# WB all unbroken

  20. Carrie says:

    Strength:
    lunges with PVC – 10 total per round =50
    L sit press with 10# BB – 20/18/18/18/17
    Metcon: 8:16
    Scaled to only 2 rounds
    Supine T2B
    14″ box steps
    8# WB

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