2015 December 18 WOD

Posted: December 18, 2015 in Uncategorized
Strength

20 minutes to complete 3 sets of:
5 L- Pull-Ups (or regular pull-ups + hanging L-holds)
5 KB/DB Clean and Press per arm
150 meter Row Sprint

Metcon

AMRAP 7:
30 Wall Ball Shots
20 Box Jumps (24/20)
10 Toes to Bar

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Comments
  1. Nickhayes says:

    Prewod 2k row

    3 rounds of:
    5 L pull-ups small band assisted
    30# db
    150m row sprint

    2+15
    20#
    20″ step ups and downs
    GHD

    Seth
    Prewod 2k row

    3 rounds of:
    L pull-ups
    30# db
    150m row

    2+23
    10#
    20″
    T2B

  2. Justin Harrison says:

    Strength- sup grip L-sit PU, 75# db C&J, row

    Metcon- 2+19 Rx

  3. jks says:

    Bx Asstd PUs / Lsit Holds
    DB Cleans 35/35/40
    Row :32/:29/:31
    Metcon 2 + 10
    WB 14#/ Bx Steps 20″/ K2Chest

  4. Tim C says:

    5 strict PUs w/ Lsit holds, 40# DB, row
    Metcon: 2+6 Rx

  5. Kent says:

    5 strict PUs, then 5 L hold attempts, which weren’t too good; 20# DB, 100m sprint outside – with temps below freezing, sprinting was easy 🙂

    Metcon: 2+15. 10# wb, 24″ box steps, ttb ranged mainly from knees to elbows to knee raises.

    It’s Friday!

  6. Kimberley says:

    Strength
    Banded pull-ups and attempted L sit holds
    15# KB clean/press
    Rows

    AMRAP 2+12
    10# WB
    16″ box step
    Lying T2B

  7. Wilks says:

    Strength:
    Semi-L sit pull-ups
    C&P with 65# db’s
    150m row
    Metcon:
    2+30+1rx

  8. Samuel Day says:

    Strength:
    (Shoulder still messed up ☹️)
    L sit holds on the parallets
    Kb cleans
    0.15 mile bike sprint

    Metcon:
    3 rds +6+5
    #20 wall balls
    24″ box jumps
    Laying toes to bar (shoulder)

  9. Shea says:

    Strength: strict PU w/L-sit on the way down & brief hold at bottom; 25/30/30# db ; row sprints
    Metcon: 2+15 w/15# ball/20″ box/t2b

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

    Strength: rx’d
    70#/ :27
    70#/ :26
    75#/ :27

    Metcon:
    1rnd +30 +4
    Caught a nasty stitch on the last row and every wallball felt like I was getting punched in the ribs… so yeah that was no fun.

  11. Luke B says:

    All L-sit pull-ups unbroken
    70-75-85 dumbbell C&J
    24.8 – 24.6 -24.1 on rows
    Metcon: 2+10 Rx
    Strict Press
    1×5 @155
    1×3 @180
    1×1 @200
    RipStick – 35ft PR!!

  12. Lucas Holland says:

    3×5 l-sit pull ups….kinda
    3×5 clean and press @ 70/75/85# db
    3×150m rows – 22.8/23.1/22.9
    Amrap – 2 +17 rx
    4sets of 4fs+4bs @175
    And…. alot of bicep curls

  13. Sam says:

    Strength with 30# KB and mostly L pull-ups. Some were a pull then an L then the rest of the pull.
    Metcon: 2+21 Rx quads were on fire.

  14. jduse3 says:

    Strength
    5 strict pull-ups with L hangs
    Used 50# DB for one hand clean and presses
    Metcon
    First round unbroken 1 – 30, 20, 3

  15. Jennie says:

    530 class
    Did yesterday’s snatches in strength
    122# PR

    Today’s Metcon
    2+30+6
    WB unbroken on 1 and 2, 15/15 on round 3
    BJ 20″, all jumps
    T2B unbroken on 1, broke 6/4 on 2

    T2B hurt left shoulder.

  16. Rachael says:

    Strength: used 35#
    Metcon: 2+24 -didn’t string any t2b together.

  17. Kim says:

    Decent L-pullup, released legs on most once chin got over the bar.
    25# db c&p/ fast row;)
    Metcon: 1+30+20+9 ouch
    10#wb/20″box jumps/t2b

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