2016 April 14 WOD

Posted: April 14, 2016 in Uncategorized
Skills

2 Minutes of Muscle-Ups
Rest 60 seconds
2 Minutes of Alternating Pistols with Kettlebell (53/35)
Rest 60 seconds
2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
2 Minutes to establish a max effort L-Sit Hold

Metcon

EMOMx21
Minute 1 – 15 Kettlebell Swings (72/53)
Minute 2 – 8 Burpee Box Jump-Overs (24/20)
Minute 3 – 10 Toes to Bar

Advertisements
Comments
  1. ML Day says:

    Skills
    Left sheet at cf so no rep #s
    MU worked RD – first two felt strong, remaining were slow decline with toe assist up
    Pistols- held 10# plate down to mats easier when squatting with R leg
    HSPU – slow decline
    Supine c2b – hit bw chin/chest
    L holds – rings
    Skills like these were my downfall in open. I want to see progress with these!

    Emom
    Rx (except rds 4&6 I could only get 7 BBJOs)
    First time bbjo since December ankle injury so tried to be intentional with those.

  2. Kent says:

    1 mile brisk walk
    Alternating push-ups & sit-ups: 10/20 x 4 rds.
    1 mile brisk walk

  3. Rob H. says:

    Skills
    Attempted ring muscle ups
    Alternating pistols with 35#
    Suppinated grip pull ups. 20
    I’m illiterate b/c i only did chin above bar and not C2B.
    L sit hold (rings). Could only hold 8-10 sec at a time. Four sets
    Handstands= just did holds
    EMOM
    Shut down around 12minute mark b/c of tightness in lower back.

  4. Luke B says:

    Skill:
    MU -15
    Pistol wt 53 – 10
    HSPU- 21
    Pull Up- 14
    L-Sit – 50sec total

    Metcon: 20min AMRAP
    2 rope climb
    10 ring dip
    20 GHD

    4+16

    Need to work on GHD!

  5. slchampine says:

    Metcon with pink kb with black stripe, whatever that weighs.

  6. jkb says:

    Skills: 2min max work each of
    RR’s w/ 2sec hold at top
    Roll ups to 1foot, used rig for support…only attempts, never got a clean one.
    Lsit DB press on wall 15#
    Ring stability

    EMOM 21…scaled reps in order to get a breather bw rounds
    15 KBS yellow
    5 BBJ to 18″ then overs
    7 T2b…planned on k2e, but was able to actually get T2b several times.

  7. Bobby says:

    1) 24 ring rows with slow descent
    2) 12 pistols with 53# KB
    3) 24 L-sit DB press 40# for 10 – 30# for 14
    4) 21 supinated pullups
    5) 70 seconds accumulated L-sit on rings with only knees above hips.

    EMOM:
    15 Russian KBS with 72#
    8 BBJOs Rx
    10 V-ups

  8. Bryce says:

    Skills
    2 Minutes of Agressive RR
    Rest 60 seconds
    2 Minutes of Alternating Pistols down to a box
    Rest 60 seconds
    2 Minutes of Strict OHP 30# DB
    Rest 60 seconds
    2 Minutes of Strict Supinated-Grip Chest-to-Bar PU with band
    Rest 60 seconds
    2 Minutes to establish a max effort L-Sit Hold (looked horrible and could hold a raised knee position for about 10 seconds.

    Metcon
    EMOMx21
    Minute 1 – 15 Kettlebell Swings 50#
    Minute 2 – 8 Burpee Box Step-Overs (24″)
    Minute 3 – 10 V sits
    this WOD did what it was intended and kicked my but. Burpees were the killer for me.

  9. Jennie says:

    530 class

    4 ring mu
    12 Pistols at 25#
    6 strict HSPU
    12 strict c2b
    15 seated leg raises and 20 seconds of nose and toes to wall handstand holds

    Metcon completed RX’d reps and weight with Russian swings

  10. Cara says:

    Skill work: Worked on muscle-ups in medium band – got one. Have got to start working on these.
    Pistols to box
    20# Seated DB presses
    Chin over bar supinated as strict as I could, but working from a short bar so not full rom
    Ring holds with knees up

    Metcon: Only had time for 4 rounds (thank goodness…that was miserable)
    53# KBS
    20 1/2″ Bench jump overs
    T2B – Finished my last T2B 22 seconds over the minute

  11. Eli says:

    30# KB
    16″ box
    Knee raises

    4 rounds complete

  12. Josie says:

    25# KB
    16″
    V ups

    4 rounds

  13. Joy says:

    Skills: did it

    EMOMx21
    Minute 1 – 15 Kettlebell Swings: 30#
    Minute 2 – 8 Burpee Box Jump-Overs: 20″
    Minute 3 – 10 Toes to Bar: singles

  14. Marcia Jo says:

    Skills: did it, scaled versions of most
    Got my first pistol tonight!!!!!!

    Metcon:
    Green KB 12/12/12/12/12/9/12
    Jumped over bench, step-ups 1 round 8/6/6/6/6/6/6
    V-ups, knee raises 1 round 10/10/10/10/10/10/10

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s