2016 March 8 WOD

Posted: March 8, 2016 in Uncategorized

Metcon
3 RFT
800 meter run
20 Box Jumps (24/20)
10 HSPU

Post WOD
Waiters Walk & Mobility

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Comments
  1. Kent says:

    Metcon: 20:50
    3 RFT
    800 meter run
    20 BJ were Box steps up and over first 2 rds, steps last rd. 24″
    10 HSPU – subbed knees on box push-up’s.

    Post WOD
    Waiters Walk & Mobility: 15# kb
    -Ran the loop w Tim C.

  2. Mark G says:

    METCON
    20:33 RX

    Did WW and mobility

  3. Kimberley says:

    Metcon 21:48
    All runs
    16″ box steps
    15# seated presses

    Waiter walks and mobility

  4. Nichole Dyer says:

    PreWod
    Row300m, 10 KBS #30, 10 walking lunges
    2rds
    200m run, 10 squats, 10 push press #15, 25′ long jumps

    Metcon-20:00
    3RDS
    800m row
    20-12″ box jump overs
    10-15# L-seated DB press
    PostWod
    3 rds- waiter walking 75′ @ #15
    Mobility work- handstand holds and worked on getting a strict pull up.

  5. LA says:

    Metcon 16:36

  6. Jennie says:

    11:00 alone before coaching lunch class
    17:22 rx
    All 3 rounds of HSPU were smooth and unbroken. Skill work paying off.
    Legs heavy after 16.2 last night.
    Fun WOD, awesome weather.

  7. Tanya says:

    19:54 rx hspu, took the most time

    15# x2, 20# waiters walk
    10 min mobility

    10am trail run 37 min, 3.49 mi. Then 2.65mi hike/walk bc we were lost a bit on trail

  8. Joe Edwards says:

    Metcon: 19:43 L sits 35lbs 24″box

  9. Monte says:

    18:28rx

  10. Jay says:

    Metcon 18:46
    24 inch steps
    40# L sits

  11. Nik says:

    22:27
    20″ bj
    3 abmat HSPU

    #26 waiters walk

  12. Jesse G says:

    18:11 Rx
    All HSPU unbroken

    WW – 3×100 ft each arm w/ 25# plate
    3×30 sec couch stretch each leg

    Extra: 3×3 UB strict ring MU

  13. Tim C says:

    Metcon: 20:28, 24″ box
    Lsits w/ 30# DB
    WW / 25# KB

  14. Luke B says:

    Strength:

    7min EMOM
    3push press at 165 (light)
    10 rep max deadlift (unbelted) 365

    Metcon- 15:13 Rx

    Mobility

    Curls.

  15. Blake says:

    16:53 rx

    Mobility completed also got my first Strict muscle up tonight been working on this for a while now wooohooo!!!!

  16. jkb says:

    3RFT in 19:45 of
    800m run
    20 box steps to 18″
    10 sit ups w/ 10lb mb at chest….lower right under shoulder muscle issue…playing it safe.

  17. Rob H. says:

    Over 22:00 :/
    Handstand attempts….maybe got 1
    Waiters walk 25#
    Mobility complete

  18. Lucas Holland says:

    A.M.
    Metcon – 22:10 rx
    WW – 35# kb 40 sit ups between rds
    P.M.
    10 rep max deadlift
    225/315/405/435pr!
    Metcon w/ Tyler – 21:40
    500m row
    10hspu
    500m
    20 sdhp
    500m
    30 sit ups
    500m
    40 push press
    500m
    30 push up / 20 wall balls
    500m
    then
    CURLS AND DONUTS

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

    17:40 rx’d
    Running… it sucks.
    BJ and HSPU unbroken.

    Walk and mobility.

  20. Bob says:

    Metcon: 21:20 rx
    All hspu strict and unbroken
    Mobility: done

  21. Bryce says:

    Metcon: 21:51
    3 RFT
    800 meter run
    20 BJ steps ups 24″
    10 HSPU – subbed knees on box push-up’s.

    Post WOD
    Waiters Walk & Mobility: 25#

  22. H2 says:

    @home 3 mile run (all under 10 min pace)
    3 rds: 18″ box step ups/20# db l-sit presses/14 walking lunges

  23. Joshua G says:

    Metcon: 17:34
    24″ box, HSPU scaled to feet-on-box push-ups
    All movements unbroken

    Completed WW and mobility work

  24. Johnstone says:

    Metcon 16:36 Rx

  25. Kim says:

    22:51
    20″box jumps
    Rd 1-1 hspu black mat/9L-sit @20#
    Rd 2- 10 hspu w/blue abmat
    Rd 3- 2rx hspu and 8Lsit 20#

    Mobility

  26. Joy says:

    Metcon: 20:19
    3 RFT
    800 meter run
    20 Box Jumps (20)
    10 HSPU: toes on box, head to black ab mat

    Mobility-Done

  27. Megan says:

    19:15
    Runs
    Steps
    Box HSPU

    25# waiters walk

  28. Shea says:

    21:26 rx
    Post wod trail run & finding our way back to our car (see Tanya for details) 😂

  29. missychamp2016 says:

    Metcon
    3 RFT
    24:03
    800 meter run
    20 Box Jumps (16″)
    10 L-sit OH Press w/20# Dumbbells

  30. Cara says:

    17:18
    Runs
    Box Jumps – jump up, step down
    20# DB Strict Presses

  31. bbevis says:

    19:07
    20inch box all jumps step down
    20# (each arm) Lsit strict press

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