2016 February 8 WOD

Posted: February 8, 2016 in Uncategorized
Strength/Skill

20 minutes to complete:
5×5 Unsupported Seated Strict Press
(progress by 5% from last week’s weight)
Between each set of Presses, complete:
12 Alternating Pistols
(if you are proficient, add weight by holding a kettlebell)

Metcon

AMRAP 12:
5 Handstand Push Ups
10 Toes to Bar
15 Ring Dips
30 Double Unders

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Comments
  1. Jesse G says:

    Seated press: up to 85# (weak👎🏼)
    Narrow stance squats in between sets

    MetCon: 3+4 Rx
    T2B and DU all UB
    Ouch 😵

  2. bigdolan says:

    Seated press 5×5
    135,155,165,165,175
    Pistols to box sets of 6

    Metcon 3+5
    5hspu
    10 lying ttb
    15 banded dips
    10 du 50 su
    I actually strung 8 du together today. New pr!

  3. jduse3 says:

    So glad to be back after 5 week hiatus.
    Strength
    Strict Seated Press
    75,85,95,95(4),85
    Metcon madness
    Modified pretty much everything
    3 rds +2

  4. Mark G says:

    Strength
    95# X 4
    105# X 1

    METCON
    4 rounds
    HSPU X 2
    Sub X 2
    T2B
    Push ups
    30 sec DU attempt

  5. 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

  6. H2 says:

    Strength: 33/45/50/55-two ugly reps/45/50
    Pistols: kneeling on mat -still have to push some with foot to get up

    Metcon: 4rds
    5 A-frame HSPU
    10 knees raises
    15 strict pu on knees (rough!!!)
    30 DU attempts- I think I got 4 total 🙄 (30 sec of work each round)

  7. Kent says:

    Strength- seated press: 53/63/63/63/73, up from 63 last week.
    Alternating Pistols – held on to a support and used hands close to bench.

    AMRAP: 3+5+10+15+5
    Box HSPU’s; knee raises, knees to chest after the first 5 T-t-b; toe assist ring dips;
    DU’s: 10-15 completed or attempts each round – limited to approx. one minute each round. Got 4 in a row a couple of times.

  8. Kent says:

    P.S. 7 mile run Saturday…

  9. Jennie says:

    Did strength before coaching 8:30, hope to do metcon later
    45/55/65/75/82 on presses

    4 sets of 8 alternating pistols between presses. First time EVER to do these to depth. Had to do them in my lifters. Fell a couple of times, but overall very happy with the progress.

  10. jks says:

    SP 45/65/65/75/85
    Pistol Wrk – w band/box/ghd/rigging…not good
    Metcon 3+5+10
    BxHSPUs / K2chest / BxDips / 15DUs + SUs each rnd

  11. The Lukester says:

    Strength:
    95/135/155/165/175 for 4
    All pistols completed

    Metcon: 5+2 Rx

  12. Tanya says:

    53/58/63/68/68×4, failed last two
    Pistols rx’d

    WOD
    3+5+10+12
    DUs but everything else scaled or a progression

  13. Rob H. says:

    Strength
    95/105/105-2 fail/95/105-4 had help on rep 5…Luke curled it basically
    Pistols
    AMRAP
    3+5+10
    *Hand stand holds

  14. Shank says:

    Seated strict press: 75/95/115/125/125

    AMRAP: 4 rounds
    HSPU – did them off 24″ box
    Toes to bar sets 1-2. Knees to elbow 3-4
    Dips – did negatives on the rings unassisted
    DUs – did as many as I could for 30 seconds each round.

  15. Joe Edwards says:

    Strength: Seated strict press 75/95/105/115/95

    Metcon: 4 rounds plus 5, 10, 10

  16. Jay says:

    Strength
    Seated press 95/95/115/125/135 that was a lot harder than I thought it would be.
    Narrow stance squats in between also some bar MU work
    Metcon 3+5+10+15
    Did one rd of HSPU then did 30sec holds

  17. Joy says:

    Strength:
    5×5 Unsupported Seated Strict Press: 53#
    12 Alternating Pistols

    AMRAP 12: 3+5+8
    5 Handstand Push Ups: A-frame
    10 Toes to Bar
    15 Ring Dips: jump up/work negative
    30 Double Unders: worked on DUs, got a few!

  18. Megan says:

    55/60/65/70/75
    Bothered shoulder a little 70-75
    Pistols Rxd
    No weight / no weight / 10#/15#/25#

    Metcon : 4+5
    Everything Rxd minus dips did box dips
    Did a few sips before and after those still bother shoulder

  19. Dave says:

    Strength 65, 95, 105 x 3
    AMRAP 3 + 5 + 1

  20. Nik says:

    Strength
    70, 85, 95, 100, 105
    Metcon
    2+5+10
    Wide stance push backs
    Rx t2b
    Box dips
    Rx DU

  21. Cara says:

    Strength: 55/65/65/65/65
    Squats with feet together standing on plate

    Metcon: 4+3
    A-frame push-ups
    T2B
    Bench dips
    Dubs

  22. Bobby says:

    Strength:
    BS (instead of shoulder press) 5×5:
    135/225/245/265/285
    Pistols 5×12: 0#/15#/25#/35#/45# used plates for weights.

    AMRAP: 4 + 5 + 10 + 11 – substituted movements.
    5 KBS w/ 80#
    10 GHDSU
    15 push-ups
    30 double unders

    Extra: crossover symmetry and shoulder mobility.

  23. Blake says:

    Strength- I mobilized because the first press hurt my shoulder bad and no pistols since my left knee is flared up again

    Metcon- 4+5+10+12 rx

  24. Kim says:

    @home
    Strength
    33#/38#/43#/48#/53#
    Forgot to do pistols
    Metcon
    20#L-sit/LT2B/RDw/small band/Dubs

  25. Haley says:

    Strength: 55#; worked on pistols. Had to alternate using the weight to put my heel on but actually had a few the I could do without any help! Little victories!

    AMRAP: 4+5+10. Did the leaning V thing (can’t remember the name) for HSPU. Knees to chest. Started working on negatives with the ring dips but it took me so long so I went to box dips. Worked on DUs. It’s getting there. Fewer whiplash marks today.

  26. Brett Christensen says:

    AM PT:
    8 200m “sprints”
    @ CrossFit FXT
    Snatch Work:
    10 by 3 holding the bar the whole time of
    1 squat snatch from the pockets
    1 hang squat snatch
    1 full squat snatch
    95 twice/115 twice/135 twice/155 twice/165 twice
    Push jerk work from the floor
    5 sets of 5 “TNG” (w/out pauses) 135/155/185/205
    A: Metcon (AMRAP – Rounds and Reps)
    12 Min AMRAP:
    5 Burpee Pull-Ups
    10 Deadlifts (155/105lbs)
    9 rounds + 13 reps
    B: Metcon (AMRAP – Rounds and Reps)
    EMOM till failure:
    5 Power Cleans – starting at 135/95lbs
    10 Box Jumps (only Jumps = RX)
    *Increase weight each round by 10lbs for men, 5lbs for women
    6 rounds + 14 reps Rx’d

  27. Matt Z. says:

    95,115,125,135,145 – heavier next
    Pistols
    5 + 5,10

  28. Allie H. says:

    33, 33, 38, 38, 38
    Pistols
    3+ 5+10+15

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