2016 February 5 WOD

Posted: February 5, 2016 in Uncategorized
Strength/Skill

20 minutes to complete 4 sets of:
2 Muscle-ups
2 Weighted Pull-ups
Max Reps Strict Pull-ups
…OR…
If you don’t have unassisted pull-ups, work on pull-ups.
If you have chest to bar pull-ups but not muscle ups, work on muscle ups.

Metcon

Three rounds for max reps/calories:
60 seconds Row for calories
30 seconds Rest
60 seconds Kettlebell Swings
30 seconds Rest
60 seconds Renegade Rows*
30 seconds Rest
*Renegade Row = Push-Up, Row Left, Push-Up, Row Right

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Comments
  1. donzeil Bell says:

    X large shirt

  2. Seth says:

    Mus failed
    Worked weighted pullups w/35# kb+ strict max reps
    Metcon: 55#kb/ 25#dbs
    17/33/12
    16/30/10
    15/28/10

  3. Wilks says:

    Strength/skill:
    20 min. blur of pull-ups and a few bar MU’s
    Metcon:
    172
    53#kb
    30#db’s

  4. Justin Harrison says:

    Did yesterday’s squats

    Metcon- 154 @ 72# KBS, 50# renegade rows

  5. Tim C says:

    Worked weighted PUs, 20# vest

    Metcon: 142- 53# KB, 20# DBs

  6. Mark G says:

    Strength
    4 sets
    2 C2B
    2 weighted PU
    Max PU 8,5,5,7

    METCON
    161
    53# KB
    35# DB rengades

  7. H2 says:

    Strength: Banded pu (medium black band)
    *Worked on kipping with black band first -too much & went to skinny green) first time doing these 😁

    Metcon: 149 reps Row/30#KB/RR 15#db
    16/29/8
    15/29/7
    16/23/6

  8. Rob H. says:

    Strength
    53# weighted
    Worked on muscle ups in harness
    Strict pull ups 12/10/9/10
    Metcon
    134
    53#kb
    40#DB

  9. Groves says:

    Gotta hit the MUs hard before the open. That being said, today sucked.

    METCON: 148 w/ 40# DB and 53# KB.

  10. Bobby says:

    BS from yesterday: high bar except for last 5
    5 @ 205#
    5 @ 245#
    3 @ 295#
    2 @ 325#
    2 @ 345#
    5 @ 315#
    5 @ 315# LB

    WOD: 158 reps – 53# KBS – 40# DB RR
    KBS: 38/37/30
    RR: 7/6/6
    Row: 19/15/16

  11. Sara M. says:

    Skill
    20 minutes to complete 4 sets of:
    2 Banded pull-ups (2rds) / 2 Kipping pull-ups (2rds)
    2 Ring rows from sitting position
    Max Reps Ring rows (7/7/5/5)

    **Didn’t realize we could do kipping pull-ups til the 3rd round. Was doing strict banded PU’s at first, then switched to non-banded kipping PU’s. Did some extra kipping PU’s after 4 rounds to practice**

    Metcon
    Three rounds for max reps/calories:
    Row for calories: 14/11/11
    Kettlebell Swings: 28/23/23 (yellow kb – 30# or 35#??? Can’t remember it’s weight.)
    Renegade Rows: 6/6/5 (15#)
    Total: 127

    Absolutely smoked after this WOD…😲 Been feeling under the weather. Weaker 😜 But I showed up and got moving…💪

  12. Luke "Bro"tler says:

    Strength: Rx

    Metcon: 176 reps

    10 min EMOM:
    5 box jump 40′
    5 HSPU

    CURLS!! CURLS!!

  13. Lucas Holland says:

    Strength
    MU – 1/1/2/2
    Weight PU – 45/53×3
    Strict PU – 7/7/7/7

    Metcon – 186 reps 53# kbs 40# rr

    10min emom – 3 hspu

  14. Jennie says:

    Made up yesterday’s back squats before class

    Skills
    Got muscle ups with 2 fails
    3 rounds of 35# weighted, 1 round 53#
    8/7/5/5 unbroken strict

    Started on KBS
    36/36/36 to hair level
    8/8/8 @ 25#
    14/14/15 calories

  15. Joshua G says:

    Strength:
    Didn’t really keep track of reps. First time on the muscle up practice harness thingy (I’m sure thats the technical term for it…) It went well and I think I got the form down for the most part. Couldn’t do a weighted pull-up on the last round and the regular pull-ups were pretty much gone too.

    Metcon:
    Row (calories) — 13 / 10 / 13
    KB (swings) — 33 / 29 / 29 (35#)
    RR (sets) — 8 / 5 / 5 (20#’s)
    Grand total: 150

  16. Haley says:

    Strength: worked on banded PU and kipping form.

    Metcon: 157; 20#KB 10#DB

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

    Fun day.

    Strength:
    2 rnds of
    2 weighted MU’s w/ plate carrier (16#)
    2 weighted PU’s +45# (61# total)
    12 strict/9 strict
    +
    2 rnds of
    2 MU’s
    2 weighted PU’s w/ 45#
    12 strict/10 strict

    Metcon:
    60/53# KB swings
    100/65# Renegade rows (yeah that was dumb)
    Only did 60 and 100’s for the first round.
    149 total

  18. Shea says:

    @ home 5a
    skills-only got 3 rounds
    *no way to work on MU’s so I did 2 PU/2 dips for that
    *10 and 15# weighted strict PU x2
    *5/4/4 strict PU UB
    metcon-I had to sub elliptical for the row, so I won’t report total reps, but I did 29-30 kb swings each round (35#) and 8 renegade rows each round (20# db’s)

  19. Blake says:

    Strength- MU work completed
    Weighted- 45/45/53/53
    Strict-8/8/8/8

    Metcon- 169 with 53#kb and 40# dB

    Extra work handstand pushups

  20. Kimberley says:

    Strength
    Worked on banded pull-ups and the rhythm of lipping

    Metcon- with Heather M and Kara
    Total reps= 141
    Started on rower 15/12/12
    10# renegade rows 7/6/6
    25# KBS 29/25/29

  21. Carrie says:

    Strength:
    Worked on hanging and hollow position on the bar. Also worked on ring rows from the floor.

    Metcon – 130 reps
    Row calories 12/12/13
    KBS 30/25/25 with 25# KB
    Renegade rows 5/4/4 from floor

  22. Matt Z. says:

    Muscle ups
    53 KB weighted strict
    11,9,8,8 strict
    179 reps Metcon – 53KB, 100 DB renegades

  23. Kimberley says:

    Strength
    33/45/50/55(only got 3)/50
    Pistols- worked on standing up from kneeling- getting closer 😁

    Amrap 3+5+10+11
    A-frame HSPU
    10 knee raises (focused on technique)
    15 strict push-ups, from knees
    DU attempts- 30 sec of work, around 5-10 each round, got 3 in a row once 😄

    Post WOD mobility

  24. missychamp2016 says:

    Pull-up work w/ large green band

    Metcon:
    126 reps
    25# KBS
    Renegades with 10#’s

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