2015 October 30 WOD

Posted: October 30, 2015 in Uncategorized
Strength

15 minutes to complete 4 sets of:
5 Push Press
20 Walking Lunges with DB’s or KB’s

Metcon

“Nicole”
AMRAP 20:
Run 400 Meters
Unbroken Pull-Ups x Max Reps*
*If you have several good kipping pull-ups, go for max reps in 1 grip, no regrip. If you come off the bar, you run. If you have a few kipping pull-ups but can’t string together very many, allow one regrip in your pull-up set before you take off on your next run. If you are scaling pull-ups, go for around 15-20 per round with the least number of regrips possible between runs.

Compare to June 27, 2013

Advertisements
Comments
  1. Jesse G says:

    Strength: 4 sets of
    10 DB Rows (5 per side) – 40#
    20 Walking Lunges – 40# DBs

    “Nicole” – 89 reps (Rx w/ no re-grips)
    24/16/18/16/15

  2. jduse3 says:

    Strength
    Push Press x5 95#, 115#, 115#, 135#
    20 Walking lunges x5 with 20# kbs (went light, gotta run in race tomorrow)
    Metcon Nicole
    400 m run Pull Ups unbroken max (I did pull ups to fail then ring rows to fail)
    5 rds + 400m
    19 PUs, 27 RRs

  3. Lucas Holland says:

    Strength – 4 sets
    Push Press @165
    Walking Lunges @53 kb
    Nicole – 88 reps rx / biked .55
    17/17/16/13/14/11

  4. Cara says:

    Strength: 65# PP/20# DB Lunges

    Metcon: 4 rds + probably 150 meters
    36 pull-ups/44 ring rows
    Pull-ups: 7/8/10/11
    Ring Rows: 13/12/10/9

    Each round I broke my pull-ups once and then did ring rows until I got to 20 reps because slave driver Lucas made me! I did widen my grip each round which seemed to help a lot.

    Disappointed because this is the same amount of pull-ups I did in 2013. Really need to figure these things out.

  5. Kimberley says:

    Strength
    PP 45/55/55/60
    15# WL

    Metcon
    4 rounds-53 RR
    All runs

  6. Wilks says:

    PPx5 – 95/115/135/145
    Lunges – 72# kbs

    Nicole:
    5 rounds
    71 ub PU rx

  7. Luke says:

    PP – 135/155/155/185
    Lunges with 53# kbs

    Metcon – 83
    29/15/12/12/15

  8. Bobby says:

    PP: 135/155/185/185
    WL: 50# KB/DB

    Nicole: 98 pullups – 6 runs – 30pr/15/15/16/16/6 – ran out of time on last set

  9. Brett Christensen says:

    @ CrossFit FXT:
    25 min AMRAP
    5 Strict HSPU
    5 Snatch 135/95
    5 Muscle Up (I used rings)
    107 reps Rx’d
    @ Home:
    1.) Snatch work (unlimited rest between all sets):
    2 sets of 2 @ 80%, drop from the top reset and pull = 165
    3 singles @ 85% = 175
    2 singles @ 90% = 185
    2 sets of 2 Snatch grip push jerks @ 205 = 1RM coming from the floor
    2.) 2 reps heavy Power Clean, if it feels good go for a 1RM
    2’s @ 135/185/205/225/245 = 2RM PR
    singles @ 255 matching previous PR/265 failed twice and then got it on the 3rd attempt sloppily but gives me a 10 PR
    3.) Conditioning
    5 RFT:
    6 Squat Snatches @ 135
    12 pistols
    Total time: 9:17

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

    Strength work 135/155/185

    Metcon:
    5 rnds 105 pu
    25/20/20/20/20

  11. Jennie says:

    6:30 WOD
    85/95/105/105 PP
    35# WL
    Worked up to about 10 muscle up pulls between movements, getting back in the “swing” of things.

    Nicole
    6 rounds (19:48)
    83 pull-ups (20pr/12/13/12/12/14)
    PR

  12. Matt Z. says:

    135 185 205 225F@4
    50 db lunges
    6 rounds + 300, 64 pullups

  13. Megan says:

    5 rds 60 pull-ups all unbroken
    13/12/11/11/13

  14. Shea says:

    Strength w/20# db’s
    Metcon: 9/10/9/8/8/3 (only had 15 sec left for those last 3) total-47

  15. Kim says:

    Strength – 65# push press & 25# dbwl
    Metcon – 6rds 44 pull-ups (1 regrip per rd)

  16. […] 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, […]

  17. […] 15 minutes to find 5 rep max Push Press Compare to November 23 or October 30 […]

  18. […] AMRAP 20: Run 400 Meters Unbroken Pull-Ups x Max Reps* *If you have several good kipping pull-ups, go for max reps in 1 grip, no regrip. If you come off the bar, you run. If you have a few kipping pull-ups but can’t string together very many, allow one regrip in your pull-up set before you take off on your next run. If you are scaling pull-ups, go for around 15-20 per round with the least number of regrips possible between runs. Compare to October 30, 2015 […]

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s