2016 March 7 WOD

Posted: March 7, 2016 in Uncategorized

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 – 16 Alternating Pistols

Metcon
EMOMx20:
Minute 1 – Row (200/150)
Minute 2 – 15 Kettlebell Swings (72/53)
Minute 3 – 10 Thrusters (95/65)
Minute 4 – 12 Chest-to-Bar Pull-Ups

Compare/Similar to August 28, 2015

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Comments
  1. bigdolan says:

    Banded c2b
    Hs holds
    Box pistols

    Metcon
    200 row
    95# thrusters
    72#kb
    Ring rows

    Had to cut kb swings in half. Saw pukie coming several times…..

  2. jks says:

    Skill Work HS Holds / Pistol Attempts / Kipping PUs
    Metcon
    75# Thrusters 10/8/8/5/6
    PUs Kipping 10/6 RR 10/10/10
    Row
    KB Green 15/10/10/10/10

  3. Kimberley says:

    Skill work:
    Worked on DUs
    Kneeling pistols
    Nose to wall holds

    EMOM
    Rowed all
    25# KBS all unbroken
    55# thrusters –these were horrible–only got 9 on 3rd round and 8 on last round
    RR

  4. Betsy says:

    Skills
    3 rounds, rotate every 2 minutes:
    Station 1 – Pull up with Slow Negative – 2 reps then moved to banded
    Station 2 – Handstand while shifting weight. Soon I’ll be able to lift my hands!!
    Station 3 – 16 Alternating Pistols to box. Needed counter weight for stabilization on last round.

    Metcon.
    EMOMx20:
    Minute 1 – Row 150m
    Minute 2 – 15 Kettlebell Swings 30lb
    Minute 3 – 10 Thrusters 45lb bar, last 3 reps were with 33lb bar so I could finish
    Minute 4 – 12 Ring Rows with bent knees
    Ouch.

  5. Mark G says:

    METCON
    200m row rx
    52# KB Swings 15 ea rd
    95# thrusters RX
    PU 1st rd sit-ups last 4

  6. H2 says:

    Skills: Banded PU (green & then Med black)
    Handstand (facing wall walking in)
    Pistols (used box)

    Metcon: ewwww!
    150m row
    30# KB swings
    55# Thrusters (10/8/7/6/7) these suck!!
    Ring rows

  7. stefgatlin says:

    Skill – 2 rounds
    MU work in harness and kipping work
    Handstand holds and shoulder touches
    Pistol work

    EMOM – Bike, 53# KB, 65# thrusters, 6 C2B each round except round 4, which was just kipping PU’s

  8. Rob H. says:

    Pistols complete
    Handstands….Getting better at kipping up to the wall now…small progress.
    Muscle ups…practiced on false grips, did some progression work on low rings and multiple failed attempts
    EMOM
    Went Rx…and started breaking down in round 3…..somewhere. I need better VO2 max…:/

  9. Bobby says:

    16.2 2nd attempt: 174 Rx – gained two reps. Awesome experience, proud of that number. Definitely have allot to work on for 2016. Wanted that third round but I pushed as hard as I could. Puked pretty good afterwards, first time ever from a workout.

  10. Matt Z. says:

    Skills and tough EMOM done.

  11. Patrick M says:

    Skills
    C2b,handstand walk work, alt pistols

    Metcon emomx20
    row 200
    53 kb×15
    75# thrusters
    C2b got 6to8
    That was horrible!

  12. Joy says:

    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): Worked on kipping pull-ups
    Station 2 – Handstand Walk: handstand holds
    Station 3 – 16 Alternating Pistols: worked several variations

    EMOMx20: Participation. I struggled today. It was not pretty.
    Minute 1 – Row (150)
    Minute 2 – 15 Kettlebell Swings: 30#
    Minute 3 – 10 Thrusters: 57#
    Minute 4 – 12 Chest-to-Bar Pull-Ups: sm green band

  13. Megan says:

    Skills
    Handstand walks 25′ X 3
    Pistols Rxd 2 rds air squats 1
    C2B at least 10 each rd

    Metcon
    200 runs X 5
    35# KB 12/12/12/10/10
    33# thrusters X 5
    Kipping pull-ups 12/12/8/8/9

  14. Tanya says:

    Some skills demoing/coaching the 4 classes I coached

    Back squats

    EMOM
    30 sec bike/rd for total of 1.02 miles
    15 KBS @35#
    10 DB PP @20# x2, GHD x3
    12 DB rows/side x4, GHD x1

  15. LA says:

    Completed, kinda

  16. Joshua G says:

    Skipped today’s workout in favor of re-doing 16.2. I was two reps short of round three Friday…

    Friday’s score: 176
    Today’s score: 259!
    (men’s scaled)

  17. Kim says:

    @home
    Pistol work only
    Metcon
    Run 100m
    53#kbs to above eye level
    63#
    RR

  18. Cara says:

    Skill: check

    Metcon: Biked
    53# KBS
    65# Thrusters
    Kipping pullups/2 rounds I did c2b

    Didn’t get all reps of everything. Just kept moving. Didn’t keep up with exact reps.

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