2016 March 15 WOD

Posted: March 15, 2016 in Uncategorized

Strength/Skills
20 minutes to complete 5 sets of:
Clean x 1.1 (any style, rest 5-10 seconds between singles)
Handstand Push-Ups x max reps (if you’re able, alternate styles: free-standing, strict, deficit, kipping)

Metcon
5 rounds, go every 4 minutes:
Run 400 Meters
40 Double Unders
20 Push Ups

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Comments
  1. Kent says:

    Strength/Skills
    Cleans: 95/125 / 135. About 18 total reps
    Handstand Push-Ups x max reps (one attempt): 3; L-sit press: 25# x 8; 5 sets

    Metcon
    5 rounds, one every 4 minutes:
    Run 400 Meters; DUs: 6-10 completes/attempts each rd; 15 push-ups each rd.

  2. Jennie says:

    5AM Class
    135#/13 kipping HSPU
    155#/4 deficit on 4.25″ 45# plates
    165#/2 strict
    175#/8 kipping
    185# (F@2)/4 deficit – 5# PR on power clean

    4 rounds of metcon, sit-ups for push-ups. Elbows/triceps/biceps all very inflamed and just miserable.

  3. jks says:

    Cleans 115/ 135/ 145/ 150/ 155 all x 2 except 155 1 + 3 fails
    L sits 35# DBs 7/ 8/ 7/ 8/ 8
    Metcon Ran 400 x 1/ 300 x 4
    DUs 10 x 5 PushUps 15/ 12/ 10/ 5/ 10

  4. Tanya says:

    83/6 kipping
    103/10 Lsit DB press @20#
    103/6 kipping
    113/10 same press
    113/”
    123/”

    4 rds metcon is all I had time for
    400m runs/40 DUs
    sit-ups/push-ups/sit-ups/10 of each

  5. Cara says:

    Skipped strength. My teres minor (yes, I looked this up!)muscle is KILLING me. Can barely lift my shoulder. Landing in the clean position was too painful.

    Metcon: Had a minute rest after the first round. 30-40 seconds of rest between every other round.

    Runs
    Dubs all unbroken except round 2 was 38/2.
    Subbed sit-ups for push-ups.

  6. Joy says:

    Power Clean x 1.1: 55/65/75/85/90 After the 5 rounds got 95# pr!
    HSPU (max reps): toes on box with black ab mat for head: 10/10/8/8/8

    Metcon
    5 rounds, go every 4 minutes:
    Run 400 Meters
    40 Double Unders
    20 Push Ups

    Rd 1: 400meters, 30 wall kicks, 15 push ups (strict)
    Rd 2: 400 meters, 30 wall kicks, 12 push ups (strict)
    Rd 3: 300 meters, 30 wall kicks, 20 push ups (strict)
    Rd 4: 400 meters, 30 wall kicks, 15 push ups (strict)
    Rd 5: 300 meters, 40 wall kicks, 20 push ups (strict)

  7. Rob H. says:

    Strength/skillz
    Power clean.Bad day. only got up to 185. No mojo
    Handstands.multiple attempts finally got one…ugly but it counted.
    Metcon
    4 rounds rx. Round 3 got me on Double unders. I need to work on DUs with high heart rate.

  8. H2 says:

    Strength: 55/55/75 remaining
    Wall facing handstands – back is bothering me again πŸ˜₯ so did this 3 times BUT I am finally close to the wall just need to tighten up/not bow back & didn’t try for PR on cleans

    Metcon:
    400m/SU/sit-ups for pu bc of back rd 1
    300m/SU/sit-ups remaining rounds

  9. Joe Edwards says:

    Strength up to 155
    Handstand holds all rounds
    Metcon: Finished all reps but 8 pushups last round

  10. Shea says:

    Strength/skill:
    PC’s: 105/110/115/125, 125(f), 125/130, 130(f)
    5 kipping HSPU each round
    Metcon:
    Push-ups rounds1-3, sit-ups rounds 4/5
    Dubs UB on 1&5; all push ups roll up. Arms dead!

  11. Mark G says:

    Strength
    115,125,135,145,155

    METCON
    RX except DU
    Did 45 secs of DU attempts
    Got 10 to 20 DU each time

  12. Blake Stegall says:

    Strength- 185/205/225/245/275ff no hspus for me

    Metcon- completed @20+

  13. Melanie says:

    Strength/Skills
    20 minutes to complete 5 sets of:
    Clean x 1.1 (rest 5-10 seconds between singles) 85/85/90/90/95
    Handstand Push-Ups x max reps (if you’re able, alternate rounds of strict and kipping)
    Worked on KIPPING
    Metcon
    5 rounds, go every 4 minutes:
    Run 400 Meters first two rounds then 200 m last three rounds
    40 Single unders first two rounds and 80 single unders last three rounds
    20 Sit ups

  14. Luke B says:

    Strength:
    205/225/245/275/295 for 1 PR!!
    HSPU
    10/5/5/5 Strict

    Metcon – Rx

  15. Lucas Holland says:

    Squat Cleans 1.1
    135/185/205/225/245/275/295ff
    worked on hspu after wod
    Metcon – all rds completed as rx’d

  16. Kimberley says:

    Strength
    PC 65/SC 65/70/75/80
    HSPU from box 8/7/8–then seated presses @12# –10

    1: ran 400- 30 sec DU attempts- 7 push-ups
    2: 300/45 sec/10
    3: 300/30 sec/10
    4: 300/30 sec/8
    5: 300/45 sec/10

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

    Fun day!

    Power Cleans at 205/225/225
    Squat Cleans at 245
    Pulled under 275 and was on my toes then my knee and back to the squat for an epic fail.

    HSPU: strict 10 each round

    Metcon:
    Completed all 5 rounds as rx’d in alotted time.
    Pushing to the 20th PU rep when the last round ended.

  18. Kim says:

    Only had time for stre Strength –couldn’t get out of the gorgeous sunshine
    93#/98#/103#/103#/83#
    10- Lsit db press @20# all 5 sets

  19. Elisabeth says:

    Strength:
    Cleans: 55/55/55/60/65
    Progression: some off box and the rest A frame

    Metcon:
    5 rounds
    200m run
    20 SU
    10 push up
    Man that sucked πŸ˜₯

  20. Bobby says:

    Squat clean doubles: 185/205/225/245/255 – matched 2RM

    Metcon: 400m run – 40 dubs – 12 push-ups/round except last round did 18.

  21. Matt Z. says:

    To 255 2 clean
    Kip and strict hspu – 8 – 10 per round
    E4MOM was challenge as DUs weren’t clean

  22. jkb says:

    Strength: 5 rnds in 20min of
    1.1 PC 63/73/83/93/98 did a PC, pause at top, then squat on all reps
    HSPU from 20″ box 10/10/10/8/7

    Metcon 5 rnds of
    400m runs 1,2 & 300m runs 3,4,5
    20 DU’s rnds 3,4,5 UB
    10 push/roll ups to planks

  23. ML Day says:

    At home
    Strength
    Worked technique light hang clean jerk
    #75

    Metcon
    Not for time – slow and easy with kids

  24. Joshua G says:

    Strength:
    Front squats: 95 / 115 / 135 / 145 / 165
    All were x1.1
    Got my first hand stand push-up today!
    HSPU: 2 / 3 / 1 / 1

    Metcon:
    DU attempts
    PU: 20 / 20 / 10 / 10 / 20 (rolling PU’s by the end)

  25. Jay says:

    Strength
    PC 155/185/185/205/205/225 10 seated DB press between reds 40#

    Metcon
    15 DU 10 singles every rd
    20 push-ups

  26. Haley says:

    Power clean: worked up to 105(?). Did kipping HSPU, but VERY few. Still trying to be very strict going down.

    Metcon: sucked. Did 400m the first run, then 300 all the other. Single unders (80) and subbed sit ups for push ups. Never had any rest time because I run too slow.

  27. mike d says:

    participation award. it was hot running outside today!

  28. Megan dennison says:

    95-125 power cleans
    4 Kipping HSPUs each round didn’t wanna push it

    Metcon
    -All runs
    -Dubs 40/40/30/skipped to
    Catch breath/30
    – 15 sit-ups / 5 push-ups each round

  29. Allie says:

    95# power cleans
    5 A-frames each round

    METCON: 400m first 2 rounds, 300m the last 3 rounds.
    80 single under. scaled to 15 pushups.

  30. kkeel73 says:

    At home: 5 rounds
    400 m jogs
    80 single unders
    20 push ups 1st rd then 10 push up/10 situps w/ 10# medicine ball rnds 2-5; pushups on knees
    more than 4 minute rests after rnd 1
    took about 45 min to complete I think, but felt accomplished. Started out aiming for 3 rnds. kept pushing for 1 more tho continued to get slower til got 5. πŸ™‚

  31. Nickhayes says:

    Seth
    95/125/135/155/175
    Hspu x 10

    4 rounds go every 4
    Run 400 1&3
    Row 400 2&4
    40 dus
    20 push-ups

  32. Brett B. says:

    Rode bike during strength training,
    Completed all 5 rounds in allotted time.

  33. Carrie says:

    Strength:
    Cleans @ 65/85/85/95/105 – PR @ 105#
    Seated DB press @ 15# – 12/12/10/10/10

    Metcon:
    5 rounds every 4 minutes:
    .3 bike
    40 single unders
    20 situps

  34. Nichole Dyer says:

    85/85/90/90/95
    Handstand holds

    Metcon
    3RDS
    Run 200 m
    40 SU
    10 strict push ups
    2RDS
    500 m row
    40 SU
    20 sit ups

  35. Marcia Jo says:

    Strength/Skills:
    85/105/105/105/105
    20# seated DB presses

    Metcon:
    Ran 300/300/220/220/220
    DUs 25/20/20/20/20
    PUs 12/12/12/12/12

  36. Missy Champine says:

    Strength/Skills
    20 minutes to complete 5 sets of:
    Clean x 1.1
    75/85/95/105/105

    Metcon (scaled)
    5 rounds, go every 4 minutes:
    Run 400 Meters (400/300/300/220 walked/300)
    20 Single Unders
    10 Push Ups

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