2015 November 23 WOD

Posted: November 23, 2015 in Uncategorized
Strength

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

Metcon

For time:
10 Wall Ball Shots (20/14 lbs)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips

1 Wall Ball Shot
10 Ring Dips

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Comments
  1. Nickhayes says:

    Prewod 1.5k row 7:40/81c

    75/95/135/135
    Small band

    6:06
    20#
    Small band

    Postwod 2k row 10:18/107c

    Prewod 2k row

    75/95/135/155

    8:12
    20#

    Postwod 2k row

  2. Lucas Holland says:

    PP – 135/155/175/185
    SSGPU – 2 sets without weight 2 sets with 20# wb
    Metcon – 6:11 rx

  3. Samuel day says:

    Time: 9:15
    On the dips small band -> toe assist
    * accidentally did 3 rd twice😂

  4. jks says:

    PP 95/95/105/125
    PUs attempted 5 each rnd
    Metcon 7:04 14#WB & Bx Dips

  5. Groves says:

    Strength:
    PP- 135/135/135/155/165
    All strict sup grip PU, no weight.

    Metcon: 6:52 RX!!!!

  6. Kimberley says:

    Strength
    PP 45/50/55/50
    Banded pull-ups (big black bland)

    Metcon 8:35
    10# WB
    Push-ups

  7. Rob H. says:

    Push press 75/75/75/75/95
    Supinated pull ups no weight 1st 3rds
    Rd 4=10#wb / Rd 5= 20#wb

    Metcon 11:30 Rx

  8. MLDay says:

    Strength
    65/85/105/105

    Metcon
    7:05
    #14 WB
    Started with TA RD moved to smallest band

  9. Jay says:

    Strength
    135/135/155/165/185
    Metcon 8:20
    20# WB did half the dips with no band then half with smallest band

  10. Jennie says:

    63/73/83/93 PP
    Pull-ups – Unweighted strict/15# strict/15# strict/25# Kipping broken 4&1

    Got thru 4/7 round on Metcon in 8:23 RX’d before I had to leave. Was at dip muscle failure and no time to gut it out.

    Did Saturday yesterday evening and triceps have been swollen since last Monday. Look in the excuse book.

  11. bigdolan says:

    Push press 4 sets of 5
    185,195,205,225
    4x 5 ring dips

    Metcon
    6:45
    20# ball
    Small band dips

  12. Mark G says:

    Strength
    Light for shoulder
    75,85,95,105
    3 sets of PU no weight

    METCON
    7:22
    Push ups instead of dips

  13. jduse3 says:

    Strength. 4 rounds 20 min.
    Push press x 5. 95, 105, 115, 125,
    135×1 just for fun
    Supinated-grip pull-ups 4/1, 3/1/1, 4/1, 2/1/2
    Metcon 9:17
    15# wall ball shots
    Ring dips w black band

  14. Wilks says:

    Strength: 95/115/135/155
    SPU with 20#wb all 4 rounds

    Metcon:
    5:45rx

  15. Luke says:

    PP – 135/185/205/225×4
    PU – body weight, 20# ball x 2 sets

    Metcon – 12:23

    Extra
    3 rds 20 ghd, 50 ft HS walk, 50 ft ohwl w/ 45 plate

  16. Matt Z. says:

    135 185 205 225 – PP
    25 35 44 50 bells for PUs
    5:29

  17. Johnstone says:

    Strength
    PP 95/115/135/135
    SUPU 20# KB

    WOD 7:20 rx

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

    Worked it in…
    135/155
    pullups with 20# ball
    In 430p

    135/185/205
    pullups 35/35/55
    in 530

    Metcon between after 530 complete.
    5:47 I think (20#)
    I kept losing count and doing to may ring dips.

  19. Bobby says:

    PP: 135/185/205/185 – 205 is 5RM PR I believe

    SPU: no weight/30#/20#/20#

    WOD: 10:53 – 30# WB – WB felt good – ring dips sucked and took forever.

    Extra with Luke and Blake… Very scaled version of midline march from ’14 games:
    3 RFT:
    20 GHDSU
    50 ft Handstand walk
    50 ft OH walking lung 45# plate
    Time: 16:10

  20. Megan says:

    Push press 83/83/93/98
    All pull ups not weighted strict with the 2 sec

    16:18 Rxd
    😁 Thank you tiny Mexican tim for doing my last 19 ring dips with me and Matt for standing there looking tall and pretty cheering me on

  21. Shea says:

    @home:
    Strength:
    PP 70/80/85/90
    Unweighted sup grip PU
    Metcon:8:48
    subbed 20# db thrusters for WBs/1 RD rx, the rest slow negatives

  22. Jim Droke says:

    95/115/135/145 Push press
    3 set strict pull up; 1 set with 6#wb

    METCON 9:11
    20# wb
    Half ring dips with toe on box and half push ups

  23. Kimmy says:

    Strength 55#/65#/65#/65#
    Rd1 strict pu/rd2-4 weighted pull up attempts (2 successful chin over the bar)
    Metcon- 9:39@14# & small band RD

  24. Marcia Jo says:

    Strength: 65/65/75/85 with the push press
    Supinated grip almost parallel RR

    Metcon: 11:13 (sharing rings at the beginning of the workout)

  25. Adam says:

    Strength:
    135/185/195/205
    20# wall ball

    Metcon: 7:35

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

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