2015 December 2 WOD

Posted: December 2, 2015 in Uncategorized
Strength

15 minutes to complete 5 sets of:
20 Weighted Walking Lunges
20/15 Ring Dips

Metcon

Teams of 2, alternate full rounds, complete 5 rounds each of:
20 Kettlebell Swings (53/35)
15 Wall Balls (20/14)

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Comments
  1. Nickhayes says:

    Prewod 2k row 10:52 / 104c

    3 sets of
    20 small band ring dips
    20 squats

    10:07
    3 rounds
    53# kbs
    20# wb

    Seth
    Prewod 2k row

    2 rounds 53# goblet walking lunges
    1 round 45# plate oh wl

    10:07
    Each 1 arm x10 44#
    20# wbs

    10 minute elliptical

  2. Justin Harrison says:

    Strength- walking lunges green KB, did 15 RD per round

    Metcon- solo Rx, rested equal time maintaining 1:12 pace throughout with total time 11:56

  3. jks says:

    Lunges w/25# DBs 20 x 5
    Box Dips 15 x 5
    Metcon Solo w/equal rest total 17:25
    1:25 /2:12 /2:16 /2:00 /1:35

  4. stefgatlin says:

    Strength –
    Walking lunges with 25# DB’s
    RD – used toe some but tried to be as strict as possible, 10 per round – took longer than 15 minutes because my RD’s are very slow!

    Metcon – partnered with Allison – 14:46 rx
    All unbroken except last two rounds of WB were 10/5

  5. Cara says:

    Strength: Only did two rounds – 20# DB’s and Box Dips – everything is tight and achy so stretched for remainder

    Metcon w/Jason
    15:11 rx’d
    All reps were unbroken except for Jason’s last set of WB were 10/5

  6. Kimberley says:

    Strength
    25# KB WL
    Push-ups/focused on triceps doing the work

    Metcon 14:01
    w/Melanie
    25# KBS
    10# WB
    All unbroken

  7. H2 says:

    Strength: 10# walking lunges/ tricep pu-knees

    Metcon: 13:00
    with Jennifer 😊
    All unbroken (10# wb/ 25# kb)

  8. Mark G says:

    Strength 5 rds
    Walking lunges with 50# KB
    10-20 back extension

    METCON with Ben
    13:00
    50# KB
    20# WB

  9. Yin Blake says:

    Strength- 53# lunges 20 ring dips for 4 rounds

    Metcon- 13:00 rx all reps unbroken partnered with JD

  10. Wilks says:

    Strength:
    5 rounds
    54#kb lunges
    20 ring dips/round

    Metcon:
    With DJ
    11:56rx

  11. Lucas Holland says:

    Lunges – 5Γ—20 @53#
    Dips – 4Γ—20
    Metcon w/ Matt A. – 11:21 rx
    extra
    4Γ—7fs+13bs @175

  12. Jennie says:

    Still not feeling well and had to coach 3:30-7:45 so I just did the lunges between classes
    50# KB in front rack
    5 Strict dips per round from the very, very bottom, first 2 rounds unbroken

  13. Matt Z. says:

    5 x 20 lunges and ring dips
    50 lb DB lunges
    10:55 with Bobby

  14. Brett Christensen says:

    @ Home
    3 RFT:
    10 Pistols
    15 DLs 225/165
    20 HSPUs
    Time: 14:22. Back got tight

  15. Bobby says:

    WL: 2 x 53# KBs – Rx reps
    RD: 15/13/10/10/10

    Metcon: 10:55 Rx with Matt Z.

    Worked up to 1RM clean and jerk:
    135/185/205/225/245/265PR!!! Year long goal… Check! Felt so good!! Must have been all the food I’ve been eating.
    Thanks for the great coaches we have at CFJ that put so much effort into helping me. Thanks Megan for routin me on tonight!!!

  16. bbevis says:

    Strength
    5 sets
    20 Weighted Walking Lunges – 20lbs each hand
    15 Ring Dips – box dips (stringing 12 together)

    Metcon
    Partner Kelly
    5 Rounds for time: 16:06
    20 Kettlebell Swings – R1 20, R2 20, R3 20, R4 15, R5 15
    15 Wall Balls R1 12, R2 10, R3 10, R4 10, R5 8

    Feeling this today, and that’s why I remembered to post. πŸ™‚

  17. Shea says:

    @home
    Strength: 20# db’s w/lunges
    Ring dips w/toe assist
    Metcon: 17:50 w/Brandi R
    Subbed 25# db thrusters for WB & used 35# kb

  18. Missy Champine says:

    Strength
    Scaled- did 3 rounds
    20/Used 20’s for walking lunges
    15/Used a box to do the dips

    Metcon
    Partnered with my partner, Steve πŸ˜‰
    12:33
    20-10# wall balls
    15-25# KBS

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