2015 November 9 WOD

Posted: November 9, 2015 in Uncategorized
Strength

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

Metcon

3 RFT:
500 Meter Row
15 Hand Release Push-ups
25 Kettlebell Swings (72/53)

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Comments
  1. Nickhayes says:

    Prewod 2k row 9:52/110c

    135/155/175
    Small band

    11:09
    1.5 pood kbs

    postwod 1,150m row 5:28/68c

    Seth
    Prewod 2k row

    135/155/175
    1 no band
    2&3 small band

    11:36
    1.5 pood kbs

    Postwod 1 mile run

  2. ML Day says:

    DL #123/#153/#173
    Started with Ring Dip (toe up), moved to bench dips

    Metcon
    13:38
    Run 400
    Push Ups (tried to make first 10 ea Rd correct, some roll up at end)
    #53 KBS

  3. bigdolan says:

    Small band dips sets of 10×6
    Slow descent deadlifts
    3×6
    315,335,365

    Metcon 13:15 Rx

  4. Lucas Holland says:

    DL – 315/335/365
    All ring dips strict
    Metcon – 11:32 rx

  5. jduse3 says:

    Strength
    Dead lift x 6 with slow descent. 225, 225, 225
    20 Ring dips w blue band 12/8. 11/7/2. 10/7/3
    Metcon 14:56
    Run 400M 15 PUs, 25 sit ups. X3
    (Resting right shoulder from kbs)

  6. Kent says:

    Strength 6 x 3 w 2 sec descent.
    DL: 115 / 145 / 165
    Ring Dips – Holds, up to 20 sec’s / 10 toe assist.

    Metcon: 14:13
    500m row; yellow KB

  7. jks says:

    DLs 205/205/225 + Box Dips
    Metcon 15:32 45#KB / Rowed

  8. Kimberley says:

    Strength
    DL 65/85/95
    Worked on stability in rings and one set of dips from the bench

    Metcon 16:27
    Row
    Push-ups 5/5/5, 5/5/5, 8/7
    KBS 25# 18/7, 13/12, 13/12

    Rough day…it’s Monday 😕

  9. Groves says:

    Strength 225/255/255
    All ring dips.

    Metcon. 16:55 RX!!

  10. Rob H. 36....193+/-....6'2'' says:

    Strength
    DL= 225/275/275
    Dips =small band :/
    Metcon
    Row/push up/60#kb
    14:10

  11. Jennie says:

    Before 430 class alone, had 23 minutes to wod and change before I had to leave
    153/163/183 DL
    13/10/10 RD RX’d

    Will do 45 super push ups tonight when I get home.

    Gainz…when you can, where you can, how you can.

  12. Jay says:

    225 x 6 275 x 6 worked on hard on controlling it to the floor
    Rig Dips 30 unassisted and 30 with smallest band

    Metcon 13:49
    400m run
    53# KBS

  13. Mark G says:

    185# DL

    12:40
    500 row
    15 GHD
    25 KB 50#

  14. Bobby says:

    AM session:
    Split jerks (trying to focus on the best form I could muster): 135/155/185/205/225/245/265PR!

    HBBS:
    3 @ 295#
    2 @ 315#
    1 @ 325#
    3 @ 315#
    2 @ 335#
    1 @ 355#
    1 @ 365#

    PM session:
    DL with 2 sec descent: 225/225/245
    Ring dips done but I need to work on my form. It sucks

    WOD: 11:38 – rowed – palm release PUs – KBS unbroken

  15. Yin Blake says:

    Strength- 225/ 245/ 265 all 2 sec. decent
    Dips 20/20/0 no time for last set

    Metcon- 12:13 53#kb and run

  16. Gary C says:

    Deadlifts 205×6, 235×6,6 pr. Ring dips I didn’t complete them. I did two sets of 6 unassisted which is a first for me and 20 assisted. 3rft run, pushup and 40#kbs time 13:14.

  17. Dave says:

    DL 165 across
    13:30

  18. Marcia Jo says:

    Strength:
    85# first round, 105# last 2 rounds
    10, working negatives

    Metcon: 17:29
    Ran
    45# KB

  19. Justin Harrison says:

    12:14 Rx

  20. Bob says:

    Strength: 185/225/245
    3×20 ring dips
    Metcon: 12:49 run, 53# kb

  21. Luke says:

    DL – 225
    RD – 10 per round

    Metcon – 14:11

  22. Tanya says:

    modified a lot for cont’d shoulder

    DL 153# across
    1 min planks b/w DL sets–reg plank on palms, then each forearm

    metcon 11:53
    Run
    15 GHD, 15 45# bench press x 2
    KB 35# light and russian

  23. Adam says:

    DL- 3×6 @ 275#
    All ring dips

    Metcon- 13:02

  24. Jesse G says:

    DL: 185/205/225
    3×20 strict RD

    14:07
    400m run
    HRPU
    Hip Ext for KBS per Jayson – those really burned

  25. stefgatlin says:

    DL – 123# across – still cautious of my back
    Toe assist RD mostly, some kipping – only two rounds

    Metcon – 14:56 Rx
    Super strict push ups – Not fast, but got them all

  26. Shea says:

    @home
    Strength: 155# across for DL
    1st round RD-slow negative down/toe A up; rds 2/3 small band (worked on getting full range w/all of them
    Metcon 14:41 w/400m run/45# kb

  27. Cara says:

    Strength:
    DL 125/135/135
    Box dips

    Metcon: 14:31
    Runs
    Push-ups – mostly roll ups
    40# kbs- 1sr rd unbroken, 2nd rd 15/10, 3rd rd 16/9

  28. Boil B says:

    165#/185#
    Band assist dips

    Metcon 15:25
    Row
    push-ups – roll up due to shoulder
    40# kb

  29. Joy says:

    DL: 95/95/100
    dips: worked negative

    Metcon: 3 RFT: 16:25
    500 Meter Row
    15 Hand Release Push-ups
    25 Kettlebell Swings: 30#

  30. Kim says:

    @home
    Strength:
    103#/123#/143#
    small band ring dips
    Metcon:
    17:36@ air rower/35#kbs

  31. Megan dennison says:

    16:02 alone had to go to cheer
    Runs and strict push-ups
    53# kbs with to many breaks

  32. Brett Christensen says:

    @ CrossFit FXT:
    Back Squat (5×5@70%) 245 across tempo style
    Metcon (AMRAP – Rounds and Reps)
    AMRAP 16
    15 Double Unders
    10 Air Squat
    5 Push-ups
    * 5 reps each movement each round
    7 rounds + 61 reps = the round that started w/ 50 DUs

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