2016 April 26 WOD

Posted: April 26, 2016 in Uncategorized
Strength/Skill

Two sets of:
60 Seconds of Muscle-Ups
Rest 60 seconds
60 Seconds of Alternating Pistols with Kettlebell (53/35)
Rest 60 seconds
60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
60 Seconds of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
60 Seconds of L-Sit Hold
Rest 60 seconds

Metcon

EMOMx9 for max reps:
Minute 1 – 30 seconds of Toes to Bar
Minute 2 – 30 seconds of Bike/Row for Calories
Minute 3 – 30 seconds of Ring Dips

Extra

Three sets of:
20 Reverse Snow Angels
Hollow Hold x 60 seconds

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Comments
  1. Lucas Holland says:

    Skillzzz
    Muscle Ups – 4 total
    Pistols – 22 assisted w/ parrotlets
    SHSPU – 3
    SC2B – 22
    L-Sit – accumulated 30 sec each time

    EMOM – 127 reps
    T2B – 13/9/9
    Row – 19/19/18
    RD – 15/13/12

    Extra – completed
    Snow Angels – sets w/ 2.5 plates
    60 sec Hollow Holds accumulated time

  2. bigdolan says:

    ✅ present

    Did 3 strict hspu, everything else pretty much stunk.

    Romwod = DEATH

  3. Jennie says:

    5AM Class
    MU-1/1
    Pistols (20#)-10/8
    SHSPU-2/1
    SC2B-7/8
    L-Sit-21 sec Seated Raises/37 sec parallettes knees high

    T2B-16/13/14
    Bike-11/12/13
    Ring Dips-9/9/5
    Total-102

    • Jennie says:

      2 rounds of “Extra” and 20 minute ROMWOD completed in the PM
      Was able to hold 40 seconds on hollow hold today on both rounds with no breakdown. PR
      Spent a considerable amount of time trying to maintain proper mechanics on the snow angles and minimize trap usage. Difficult.

  4. Kent says:

    Skills
    Sit-ups: 20 / 5 bar muscle up attempts; one had elbows over bar.
    Pistols – 10/12 assisted w/ boxes
    L-Sit db press: 20# 12/15
    SC2B – 5/7 not all true C2B
    L-Sit holds – about 25-30 sec’s broken each

    EMOM – 89
    Bike 14/11/10 -cals
    T2B – 9/15/10 (knee raises 2nd & 3rd rd)
    RDip – 6/7/7 toe assist

    Post
    Snow Angels – 20, broken
    Hollow Holds – 20 sec

  5. Marylawson says:

    Skills are super humbling for me = I need to do more

    Emom
    99 total
    Used tiny band for dips

  6. Groves says:

    Double check mark.

  7. Luke B says:

    Skill:

    MU 11/8-19
    SC2B 12/12-24
    SHSPU 18/13-31
    Pistol wt KB 9/7-16
    Lsit 30/30-1min

    EMOM
    T2B 11/12/12-35
    Bike 17/12/12-41
    Dip 15/13/13-41
    Total 117

    Extra.

    100 cal bike

  8. Mark G says:

    Strength
    Did work

    EMOM
    T2B 8/8/8 =24
    Row 12/11/11 = 34
    PU 15/15/16 = 46
    Total 104

    Did extra

  9. Jesse G says:

    MU 9/4
    Pistols to bench (no weight) 22/22
    SHSPU 7/6
    StrC2B 11/10
    Lsit 30/30 (both knees up, some with one leg extended)

    EMOM
    T2B 18/11/10-39
    Row 9/10/10-29
    Dip 11/10/9-30
    Total 98

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

    Strength/skill:
    In order completed
    SHSPU: 28/21
    SSC2B: 18/13
    L-sit: 30 sec accumulated w/ alt. legs
    MU: 10/9
    Pistols: 15/20 unweighted (knee was a little hot today)

    Metcon:
    Ring dips: 26/15/15
    T2B: 19/14/13
    Bike: 12/10/12
    Total: 136 rx’d

    Extra:
    30 min of heavy punching bag work.
    Then when I got home…
    150 rounds with my every day carry. Ended with timed drills from 10 feet on 2 targets drawn from concealment.
    5 rnds first target/mag change/5 rnd second target.
    Best time with no miss: 5.36 sec
    One miss: 5.20 sec

  11. jkb says:

    Skill work: 2 rnds max reps
    Sit-ups w/10#MB
    60 sec plank holds
    Seated DB press
    Sup grip chin2bar, med green band
    Ring stability

    EMOMx9 78reps
    Box dips 13/14/15
    T2b 5/5/5
    Row cals 7/7/7

    ROMWoD: 3rnds: 20 reverse snow angels + hollow holds

  12. Bobby says:

    Scaled allot of skill
    Did 53# pistols Rx: 14/10

    EMOM AMRAP: 144 scaled
    V-ups: 15/17/17
    Airdyne cals: 20/16/18
    Pushups: 14/15/12

    Extra done

  13. Kimberley says:

    Skill work
    Seated RR: 20
    Pistols (progressions):13
    Seated L presses @ 15#:24
    Jumping C2B: 19
    L-sit holds: around 30 sec each set

    Metcon- 92 total reps
    Dips from boxes 11/10/8=29
    Knee raises 15/13/13=41
    Row for cals: 8/7/7=22

    Extra
    Reverse snow angels, some with 2.5# plate in each hand
    Hollow holds, approx 30 sec

  14. Megan says:

    Joined in on 2nd round of strength and skill

    -13 pistols no weight
    -1 strict HSPU + 8 Kipping
    -7 ? Strict supinated C2B
    -30 second ring holds alternating tucked in and each leg then another 2 10 sec holds
    -6? did strict reg pull ups for muscle ups

    72reps
    -T2B 13/11/11 so glad I can still do these easy
    -Bike 7/9/11
    -Ring dips 4rxd/ 2 Rxd 2 holds in bottom/ 2 holds in bottom

    Ran the loop

  15. missychamp2016 says:

    Metcon – 111 reps
    Subbed Knees to Chest
    Subbed Box Dips

  16. Carrie says:

    Skills – Worked on variations of everything
    Metcon – 70 reps
    T2B from the floor – 8/8/10
    Row – 7/6/7
    Subbed pushups for ring dips – 10/7/7

  17. Blake Stegall says:

    MU- 4/1
    Pistols- 17/14 not weighted
    HSPU- 11/9
    C2B- 12/11
    L-sit- about 30 secs each round

    Metcon- 100

  18. Joy says:

    60 Seconds of Muscle-Ups: ring thing
    60 Seconds of Alternating Pistols with Kettlebell: no kb, butt to low box
    60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press): L sit 15#
    60 Seconds of Strict Supinated-Grip Chest-to-Bar Pull-Ups: skinny blue band
    60 Seconds of L-Sit Hold: knees bent mostly

    Metcon: Totally screwed up my reps so I’ll say: Participation
    Got several multiple Toes to bar the first round instead of singles!!
    Biked
    Ring dips with blue band

    Extra:
    rd 1: 20 reverse Snow Angels with no weight
    Accumulated 60 secs of hollow hold
    rd 2 & 3: 20 reverse snow angels with 1 pound weights
    accumulated 60 secs of hollow hold

  19. Cara says:

    Ran 2 miles in 16:34 – wasn’t feeling it

  20. Joshua G says:

    Skill work:
    (totals)
    HSPU: 3
    Supinated C2B: 25
    L-sits: ~80s total (one leg out, other tucked in)
    Alt pistols: 22 (10# weight assist)
    Muscle ups: 0

    EMOM:
    Total score: 65
    T2B: 6/7/5
    Row: 11/8/8
    Dips: 8/6/6 (some toe-assisted)

  21. Marcia Jo says:

    Strength/Skill: did it
    Ring dips/parallel RR
    Pistol practice
    L Seated DB Press 25#
    RR
    L-sits with both legs in, a few with one leg out

    Metcon: 92
    knee raises on the bar

    Extra: did some of it, but not all

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