2016 January 15 WOD

Posted: January 15, 2016 in Uncategorized
Strength/Skills

20 minutes to complete
5×2 Weighted Pull-up
then
5 sets of 30 seconds of Strict Reverse Grip Pull-ups for max reps

Metcon

Against a 4-minute running clock:
500 Meter Row
20 Box Jump-Overs
Double Unders x Max Reps
Rest 4 minutes and complete three sets.

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Comments
  1. jks says:

    PU work mostly from box 30 to 40 total
    Metcon 23
    Rows 2:13/ 2:11/ 2:11
    20″ Bx Step overs
    DUs 8/ 8/ 7 plus SUs of at least equal

  2. Jesse G says:

    Subbed pegboard work for weighted pull-ups

    MetCon: 81 DU (41/23/17)
    24″ BJO

  3. Samuel Day says:

    Strength:
    Weighted pull-ups, not sure what weight.

    Metcon:
    133 su
    25″ bjo

  4. Kimberley says:

    Strength
    Big green band pull-ups
    Reverse grip pull-ups- 4/4/3/3/3

    Metcon 17 DUs
    All rows done around 2:15
    16″ box step up

  5. slchampine says:

    Weighted pullups:
    Red kb/red/green/black/pink wblack stripe
    Do not know the weight

    Metcon: 82 double unders

  6. Blake says:

    Strength- did 2 sets @53# and my elbow flared up again.

    Metcon- 131 dubs

  7. Megan says:

    Weighted Kipping
    8# ball x 2
    19# vest
    22# vest
    22 and 19 vests at the same time haha

    Reverse strict 5/5/4/3/2
    Metcon only time for 2 rds had to leave . 90 reps with runs and over the box jumps 20″

  8. Lucas Holland says:

    A.M. sesh
    2000m row
    5×5 bp @225
    P.M. sesh
    PU – 4×2@53 1×2@72
    Metcon – 274 du’s

  9. Shank says:

    Pull-ups – 15#/20#/15#/15#/15#
    10/6/6/5/2

    Metcon – 28 DUs,

  10. Matt Z. says:

    To 72 weighted PU x 2
    10,6,7,7,8 flip grip strict
    73, 76, 80 DUs

  11. H2 says:

    No strength tonight :/ Rt arm is not happy

    Metcon: 400m run/ 15″ box (rd 1 all jumps/ rd 2&3 step ups/ dubs- lets just say that’s a negative (rd1-1/rd2-3/rd3-0) wasn’t happenin tonight 😒

  12. Tim C says:

    Strength:
    Weighted PU 10#, 5 strict x 5 Rev grip
    Metcon:
    Jumped bench w/45# plate
    233 SU

  13. myheartsathome2015 says:

    20 minutes to complete
    5×2 Weighted Pull-up (used a large green band to do all these)
    then
    5 sets of 30 seconds of Strict Reverse Grip Pull-ups for max reps

    Metcon
    Against a 4-minute running clock:
    500 Meter Row
    20 Box Jump-Overs (12″ box combination of jumping up and stepping up then stepping down)
    Double Unders x Max Reps (0/2/3)
    Rest 4 minutes and complete three sets.
    Welcome to CrossFit, Sarah Shankle!

  14. Cara says:

    No strength. Shoulders have been sore. Mobilized.

    Metcon: 88

    Rows/bench jump overs/22/36/30

    Terrible lack of energy trying to get used to my new diet on this nutrition challenge. Barely made it through the rows!

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