2016 February 10 WOD

Posted: February 10, 2016 in Uncategorized
Strength/Skills

3 rounds, rotate every 2 minutes:
Station 1 – Muscle-Ups x Max Reps in 45 seconds
(OR Progressions if you have C2B Pull-ups OR banded pull-ups-with controlled kip if you do not have Pull-ups)
Station 2 – Handstand Walk
Station 3 -L-Sit Hold x 45 seconds accumulated time

Metcon

5 Rounds of:
Every 5 minutes, complete AMRAP 3 of:
5 Burpee Toes to Bar
Run 400 Meters***
Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups – or – Ring Rows
Rest 2 minutes and repeat when the clock strikes the next five-minute interval.

***This is not meant to be 5 rounds of running only. If you struggle to complete 400 meters in under 2 minutes, scale the run to 300 or 200 meters to achieve the intended stimulus.

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Comments
  1. Justin Harrison says:

    Scaled skill work

    Metcon- 12 bar MU (2/2/3/2/3 all singles)

  2. Jesse G says:

    Skill:
    Ring MU – 3/5/3
    HS walk – 60 sec per round of inverting and falling
    L-sit – 45 sec per round in rings with knees up and legs as straight as my hamstrings would allow (not very straight); broke each round once

    Metcon: 11 total BMU
    Rd 1 – 400m outside run + 2 BMU
    Rd 2-4 – 300m outside run + 2 BMU
    Rd 5 – 300m outside run + 3 BMU

  3. Tim C says:

    Skill:
    Strict PUs and kipping (8-10 reps)
    HS holds and negatives
    L-sit: Worked rings straight as possible

    Metcon:
    14 PUs, 400m runs outside (5,4,3,0,2)

  4. jks says:

    Skill Wrk- KpngPUs 8/7/6 – HS holds w minimal weight shifting
    L-sit subbed RngHold 1st rnd then BoxHolds 2nd & 3rd 40ish total each round

    Metcon 16 KPUs total with scaled running wall touches of 8/7/7/6/6

  5. H2 says:

    Skill: banded pull ups (Med black band)
    Practiced trying to kick up -still scared
    Seated l-sit (can’t quit leaning back) -tough!

    Metcon: 65 reps
    Knees to chest/300 m run/ring rows
    13/14/12/13/13

  6. Marcia Jo says:

    Strength:
    Banded pull-ups
    Palm lifts on the wall
    Parallette work

    Metcon: 58
    Burpee knee raises on the bar
    6 wall touches
    RR

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

    Strength:
    MU’s: 9/9/7
    HSW: 2 walks down the mat ea rnd.
    L sit: yep…

    Metcon:
    3/5/5/3/6
    22 reps rx’d
    Runs inside
    Burpee toe to rings

  8. Jennie says:

    530 class

    Skills
    2 muscle ups per round
    Handstand work on freestanding holds and 4-5 steps to wall, progress here
    L-sits held knees really high, some in rings and paralettes

    Metcon
    9 wall touches/6 mini band bar muscle ups
    9 wall touches/4 bmu + 2 C2B
    Row 400/4 bmu
    9 wall touches/5 C2B
    0.5 bike/3 bmu

    C2B were really good tonight, should have tried a bar MU without assistance first.

    Tough WOD.

  9. Matt Z. says:

    MU, walk on hands, L sit work done.
    3,6,3,5,4 bar muscle ups – all singles
    3 each 9 tap runs, 2 air dynes

  10. Patrick M says:

    Strength
    Worked on ring muscle ups and belted pulley mu’s.
    Worked on balancing handstand walking.
    L sits
    Metcon
    Burpee t2b x5
    Run 400m
    Pull ups
    6,6 6,7,8=33 reps
    Stayed over to work on handstand walking.

  11. Nik says:

    Strength
    Strict PU, hand stand shoulder shift against the wall, straight leg v sits.
    Metcon
    Bike: .40,.38,.30,.30,.30
    PU: 4,5,6,6,8. 29

  12. Cara says:

    Skills – Did kipping pull-ups trying wide grip/handstand holds/ring holds with knees up

    Metcon: 35
    0/10/8/9/8

    Not sure what happened on the first round! I either ran too far or too slow. Picked up the pace for the other four rounds.

  13. Joshua G says:

    Skills:
    – Practiced kipping pull-ups and improved alot. Went for 5 reps at a time (10 total) per round.
    – Simply practiced hand stands with the assist of the wall.
    – L-sit hold at the rings, one leg folded the other out as straight as I could make it.

    Metcon:
    Grrr.
    Score: 4 / 4 / 1 / 3 / 2 = 14 total kipping pull-ups
    Toes-to-bar were a bit slow. Running was brutal. Barely had time for pull-ups.

  14. Nichole Dyer says:

    Ring holds with knees bent.
    Handstand holds
    Ring rows both legs on floor

    metcon-32 ring rows
    Burpees-Knees to chest
    0.50 bike
    Ring rows

  15. Megan says:

    -Walked 25 feet twice each rd
    1 was not the full unbroken
    – L sit in rings alternating legs 1 rd
    – pull ups and c2b

    Metcon : mixture of 3 rds c2b 2 rds Kipping
    2s, 3s , 4s mix of reps

    Runs inside X 4 / bike last rd

  16. missychamp2016 says:

    3 rounds, rotate every 2 minutes:
    Station 1 – Muscle-Ups x Max Reps in 45 seconds
    (OR Progressions – banded pull-ups)
    Station 2 – Handstand Walk (handstands with hand releases, “walking” to the wall, tried to handstand walk while Steve kept me from falling for a few yards.)
    Station 3 -L-Sit Hold x 45 seconds accumulated time (did this on the edge of a mat; pretty challenging!)

    Metcon
    5 Rounds of:
    Every 5 minutes, complete AMRAP 3 of:
    5 Burpee Toes to Bar (knees to chest)
    Run 400 Meters*** (200m/4 wall touches)
    Max Reps of Ring Rows
    Rest 2 minutes and repeat when the clock strikes the next five-minute interval.
    10/15/15/14/13

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