2015 October 27 WOD

Posted: October 27, 2015 in Uncategorized
Strength

15 minutes to complete 4 sets of:
3 Weighted Pull-Ups with 2 second descent
Strict Pull-Up x Max Reps
30 second L-Sit

Metcon

4 RFT:
12 Renegade Rows
400 Meter Run

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Comments
  1. Nickhayes says:

    Prewod 2k row 10:18/107c

    4 rounds
    Strict pull-ups max reps
    30 sec GHD 1&3
    30 sec abmat 2&4
    6/17
    10/16
    10/17
    3/17

    12:56
    4 rft
    12 renegade rows / arm
    500m row
    1&3 20# db
    2&4 15# db

    Seth
    Prewod 2k row

    4 rounds
    Strict pull-ups max reps
    30 sec GHD 1&3
    30 sec abmat 2&4
    10/15
    9/16
    9/16
    8/17

    13:46
    4 rft
    12 renegade rows / arm
    500m row
    1&3 15# db
    2&4 20# db

  2. bigdolan says:

    Some ring rows, some ball sits, 30 sec bar hang grip killer!

    Metcon
    30# Jennie rows (double push ups)
    400 run
    20:05

  3. Justin Harrison says:

    16:49 30# db, 400m run

  4. Jennie says:

    5AM WOD
    30#x3 – 8 strict unbroken
    35#x3 – 6 strict unbroken
    30#x3 – 5 strict unbroken
    35#x3 – 4 strict unbroken

    1 round metcon rx’d with 20# DB
    2nd round 10# DB, 24 rows only, no pushes*
    3rd and 4th round subbed 24 20# DB front squats
    All runs inside

    *shoulders are aching pretty bad

  5. Lucas Holland says:

    25#×3 – 5strict pu
    35#×3 – 5
    35#×3 – 5
    35#×3 – 5
    Metcon rx’d 19 or 20 somethin
    40# db bike/run/bike/run

  6. Kent says:

    Strength: 4 sets:
    3 strict PU’s
    small band strict Pull-Ups 3-6 each set
    30 second L-Sit (knees tucked), broken

    Metcon – 4 RFT:
    12 Renegade Rows- 8# weights 3-9 of 12 each set for the last 3 sets, remainder, hand raises only.
    400 Meter run inside, 500m row, bike 1/2 mile, 400m run outside.

  7. Mark Goff says:

    Modified for shoulder

    Did ab work for strength

    METCON
    15:21
    Sub 135BS for rengades
    Wall touches

  8. Kimberley says:

    Today was a struggle- on everything

    Strength
    3 jumping pull-ups
    Banded pull-ups (big green band) 2-3 each set
    10-15 sec L sits

    Metcon 22:07
    10# DB
    500M row

  9. Groves says:

    4×3 weighted pull-ups @35#
    2/4/4/2 strict pull-ups
    4 30 sec l-sits/tuck holds

    Metcon: 18:18 @ 30#, outside run

  10. Wilks says:

    30#x3 – 10 strict
    30#x3 – 7 strict
    30#x3 – 7 strict
    30#x3 – 8 strict
    4 – 30 sec. “don’t let your feet touch holds”
    Metcon:
    19:17
    30#db
    Inside run

  11. Gary C says:

    Time 21:03 15#. Weighted pullup 20#3,2,2 and regular pullup 3,2,2

  12. Jay says:

    Metcon 19:36 with 25# DB

  13. Tanya says:

    strength:
    ring rows/L-sit on parallettes. other shoulder drills

    metcon:
    13:23 modified
    24 DB squats 15#
    400m runs in the rain

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

    45#x3/12/:30
    53#x3/10/:30
    53#x3/5/:30 (single leg)
    3rd rep weighted was not quite chin over.
    Only got 3 rounds in. I goofed off too much.

    Metcon:
    18:49 w/ 40#

  15. Shea says:

    Strength: I participated!
    Metcon: 18:14
    20# db’s & 500m rows (due to rain-didn’t feel like doing wall touches)

  16. Bob says:

    Strength: 3@20#/16
    3@35#/12
    3@35#/6
    3@35#/5
    Metcon:16:46 20# db

  17. jkb says:

    Strength: 4 sets in 15min
    3 strict as possible pull-ups w/ slow descent.
    Max RR’s :8/9/9/8… Not sure how I always do easy 10 in warm ups, but couldn’t even..
    3-10sec ring stability

    Metcon: 4rnds in 21:38
    12 renegade rows 10lb…not pretty.
    400m run

  18. ktrainer23 says:

    Trying to catch up on the missed WODs.

    Training at The Bar Strength and Conditioning gym in Milton Florida. They have a Crossfit room with equipment also.

    15 minutes to find my max rep of
    Squat cleans, then for some reason wanted to throw thrusters in there. Lol
    Kept it at #93.

    Metcon:
    30 sets of Clean + push press.
    (I kept wanting to add squat cleans in for some reason 😜)
    Time: 3:48
    #73

    (Downside when they only have a certain amount of weight you can 😁)

    Row: 1000 meters
    Then
    5 rounds of :
    15 floor ab rollers
    15 kettle bell swings #25

    😁
    MISS YOU CF JACKSON!!!

  19. Kim says:

    @home 6pm
    Metcon
    14:54
    15#/run in rain

  20. Joy says:

    Strength:
    4 sets of:
    3 Weighted Pull-Ups with 2 second descent: Jump up on short bar w/ 2 sec decent
    Strict Pull-Up x Max Reps: small green band
    30 second L-Sit: Broke after 20 secs but finished out the 30

    Metcon: 19:38
    12# / run inside

  21. Matt Z. says:

    35 weighteds
    9,7,6,4 strict
    Broke all holds to accumulate :30
    15:51 with 50 lb DBs, 4 runs

  22. Cara says:

    Strength:
    Did kipping pull-ups with negative decent
    Did between 1 and 3 strict pull-ups in mini band
    Ring holds

    Metcon: 22:26
    Rd 1 15#
    Rd 2 15# rows only
    Rds 3-4 10#
    Wall touches due to rain

  23. Pete says:

    Strength:
    20# x 3 / 8 strict
    20# x3 / 7 strict
    20# x 3 / 6 strict
    20# x 3 / 3 strict

    Metcon: 14:57 15# db 4 runs

  24. Johnstone says:

    Hard to work alone and stay motivated

    20#x3 – 5 strict
    30#x3 – 5 strict
    20#x3 – 5 strict
    3 – 30 sec. L-sits

    Metcon:

    11:45
    25#db @ runs

  25. Joshua G says:

    Strength:
    3 pull ups, no weight, 2 second decent; 9 horizontal ring rows; 30 second “L sits,” legs down
    ~3 pull ups, 8#; 7 horizontal ring rows; 30 second “L sits,” legs down
    3 pull ups, 5 horizontal ring rows; 30 second “L sits,” this time with one leg out (ish) every 5s
    2.5 pull ups, 5 horizontal ring rows; 30 second “L sits,” one leg out (ish) every 5s

    Metcon:
    22:17
    Rd 1: 15#, 12 straight through
    Rd 2: 15#, 6 rest 3 rest 3
    Rd 3: 8#, 6 rest 3 rest ~3
    Rd 4: 8# (knees), 9 rest ~3

    Tough one. I was definitely struggling on the metcon.

  26. […] 20 minutes to complete 4 sets of: 5 Push Press 5 Weighted Supinated-Grip Pull-Ups w/ 2 second descent Compare 5 rep Push Press to October 30, 2015 Compare 3 rep Weighted Pull Up to October 27, 2015 […]

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