2015 December 30 WOD

Posted: December 30, 2015 in Uncategorized
Holiday Hours

Thursday 12/31 – Normal day hours except evening 5PM and 6PM only
Friday 1/1 – ONE WOD at 1PM

Skills

Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: 2 Rope Climbs
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk

Metcon

4 RFT
14 Alternating Dumbbell Snatch (55/35)
14 Toes to Bar
400 Meter Run

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Comments
  1. Nickhayes says:

    Prewod 2k row 10:19/107c

    1 ripe climb 15′
    10 GHD
    30 second hand stand hold

    17:03
    1 pood kb snatch
    14 GHD
    500m row

    Seth
    Prewod 2k row

    2- 9′ rope climbs
    2 L sit holds into handstands
    Handstand walks

    20:55
    1 pood kb snatch

    “I want it noted. I’ve got nothing!”
    Mid wod

    Postwod
    500m row

  2. Nichole Dyer says:

    Yay got two rope climbs
    Handstand holds
    L-sit holds
    Metcon-18:25
    20#
    Knees to chest and some laying down
    400m run

  3. Wilks says:

    Skills: lacking
    Metcon: 14:54 – 50# DB

  4. Tim C says:

    Skills: Completed. Thanks Tanya for the help on the rope climbs! Finally understand the technic.
    Metcon: 19:16 40# DB

  5. Kent says:

    Skills – completed 2 rope climbs per round
    Handstand holds, shoulder touches first round
    L-sit holds in 8-10 second lengths, added to 30 seconds

    Metcon-17:55
    30# db snatch
    Knees to elbows, chest, knee raises
    400m run

    Post: 60 sit-ups as 30/20/10

  6. Jesse G says:

    Skills – did some stuff for 12 minutes

    19:07
    40# DB
    T2B UB on rds 1,3,4

  7. jks says:

    Metcon 18:20 35#/ K2Chest/ Ran inside

  8. TFavara says:

    Skills: rope climbs, HS holds–attempted shoulder touches but couldn’t do..lost strength here, L-sit holds on paralettes–could only hold a few seconds <10 w/ legs really straight

    17:3? 25# DB

  9. slchampine says:

    Metcon
    14:52
    50# DB

  10. Luke B says:

    Skill: completed – need to work on step ups on HS walk

    Metcon: 16:54 65#

  11. Dave says:

    Rang the bell !
    17:25 25 DB, bike

  12. Shea says:

    @home: skills: subbed 20 ring rows with legs straight for rope climbs bc no rope at home
    L-sits–did 3 sets of 10sec both rounds
    HS walks–didn’t get very far bc not a lot of room but worked them the entire 2 min each round
    Metcon: 17:55 w/30# db

  13. bbevis says:

    Skills:
    Rope Climbs – RANG THE BELL TWICE!! (first time, must have been the Christmas cookies)
    L-Sit Hold x 30 seconds accumulated time
    Handstand Hold 30-45 sec

    Metcon
    4 RFT: 19:37
    14 Alternating Dumbbell Snatch 20#
    14 Toes to Bar – knees to elbows
    400 Meter Run

  14. Lucas Holland says:

    Skilzz – completed learned how to use my feet on rope climbs
    Metcon – 13:40 biked .50 53# kb snatches
    5 sets of 3fs+6bs @175

  15. Jennie says:

    5:30 WOD
    Worked skills for 12 minutes. That’s about all I can say.

    14:09
    30# DB (too light)
    Laying T2B
    Runs

  16. Johnstone says:

    Skill work – got first legless rope climb

    14:55 with 40# DB

  17. Patrick says:

    Skill work got my 1st leg less rope climb. Worked on walking and standing on hands.

    Metcon 17:49 50lb db.

    Did skill again at 6:30 since Blake was solo.

  18. Kim says:

    Did 12 minutes of the skill work.
    Metcon: 19:30
    25# db(too lite)/T2b/run(slow)
    Could have done more but just not feeling 100%- didn’t want to push it and end up with injury due to fatigue.

  19. […] 4 RFT 14 Alternating Dumbbell Snatch (55/35) 14 Toes to Bar 400 Meter Run Compare to December 30 […]

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