2016 May 2 WOD

Posted: May 2, 2016 in Uncategorized
Strength

Every four minutes, for 16 minutes (4 sets):
2 Weighted Pull-Ups
At the top of the next minute,
30 Seconds of Strict Pull-Ups for Max Reps
At the top of the next minute,
20 Walking Lunges with Overhead Plate Carry (45/25)

Metcon

10 Renegade Rows (Push Up, Row Left, Push Up, Row Right = 1)
20 Calorie Row
30 Kettlebell Swings (72/53)
400 Meter Run

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Comments
  1. Lucas Holland says:

    Strength
    Weighted Pull Ups – 4×72#
    Strict Pull Ups – 12/10/10/10
    OH Walking Lunges – 45# Unbroken

    Metcon – 5:29
    100# row
    72# kbs

    Romwod!

  2. Haley says:

    Strength:
    Worked on negatives for the weighted part.
    Got one unassisted pull-up with the alternated grip! Then worked with bands the rest of the time.
    Walking lunges with 25#

    Metcon: 8:35
    15# renegade rows
    20cal row: took 1:35
    45# KB
    400m run (no walking)

  3. Tim C says:

    Strength
    Weighted Pull Ups – 4×12#
    Strict Pull Ups – 6/5/6/5
    OH Walking Lunges – 45# Unbroken

    Metcon – 7:27
    30# RR, 53# kb

  4. Kent says:

    Strength
    Weighted Pull Ups – 10#
    Strict Pull Ups –5/3/3/3, (actual chin over bar). a few fails, additionally.
    OH Walking Lunges – 15#

    Metcon – 7:30
    12# RR, Green kb

  5. Luke B says:

    Strength
    1×53 3×72
    10/12/12/10
    Lunges 55#

    Metcon – 4:57
    40#db (too light)
    72KBS

    1/2 of romwod

  6. Jim D says:

    Strength:
    8# weighted pull up
    3/2/2/1 strict (mainly fails of chin over bar)
    35# walking lunge
    Metcon 5:40
    20# row, 53# kbs
    First time back since mid-December

  7. jks says:

    Strength Body Weight PU 2 to 3 attempts each rnd
    PUs with Green Band 5 to 7 each rnd
    15# Lunges 20/20/15/20
    Metcon 9:28 12# DBs & 45# KB

  8. Joy says:

    2 Weighted Pull-Ups: worked negative (4 each round)
    30 Seconds of Strict Pull-Ups for Max Reps: skinny blue band (got 4 or 5ish each round)
    20 Walking Lunges with Overhead Plate Carry: 25#

    Metcon: 8:13
    10 Renegade Rows (Push Up, Row Left, Push Up, Row Right = 1): 15#
    20 Calorie Row
    30 Kettlebell Swings: 35#
    400 Meter Run

    Post workout: RomWod

  9. Melanie Ragan says:

    Strength

    Every four minutes, for 16 minutes (4 sets):
    4-5 jumping negative down Pull-Ups
    At the top of the next minute,
    30 Seconds of banded Pull-Ups for Max Reps – only completed 3-5 each time
    At the top of the next minute,
    20 Walking Lunges with Overhead Plate Carry (15)

    Metcon

    10 Renegade Rows (Push Up, Row Left, Push Up, Row Right = 1) 15# DB
    20 Calorie Row
    30 Kettlebell Swings (30)
    400 Meter Run

    completed in 8:26

  10. Mark G says:

    Strength
    35,45,40,35 KB Weighted PU
    10,8,9,10 max PU in 30 secs
    20 lunges ea rd with 45# bar in BS position

    METCON
    6:31
    10 – 30# renegade rows
    20m row
    30 – 72# KB swings (Russian)
    400m run

  11. Tanya says:

    3 Negatives + 8 GHD for weighted
    5/4/5/5 varying grips
    25# OHWL

    6:23
    20# RR, 45# KB

    5 min bike cool down

    Romwod

  12. Kimberley says:

    Strength
    Worked on negatives from a box
    Banded pull-ups 3/4/5/4
    15# OHWL

    Metcon 8:07
    10# renegade rows
    25# KBS
    Run

    Romwod ✔️

  13. LA says:

    Strength
    53# kind of
    16, 12, 9, 7
    55# lunges

    Metcon- not sure, 5:xx
    50# db, 72 kb

  14. Jay says:

    Strength
    Weighted 26# one rd then 6 C2B each rd
    Max did 6-7 each rd
    45# WL

    Metcon 7:18
    65# Row
    72# KBS

  15. slchampine says:

    53# weighted
    14’ish each round
    #45 plate (that felt heavier each round)

    WOD
    20# db, 60# kbs
    5:00

  16. Luke B says:

    Wod2 @ Shed

    10 min AMRAP
    50 Double Under
    10 back squat 135

    6+4 Rx

  17. Dave says:

    10# ball, 25# plate
    WOD 7:13

  18. Nichole Dyer says:

    Warm up- 0.50 bike 400m row
    Strength-4 rounds
    3 jumping pulls ups with 3 sec descent
    4 green band pull ups
    20 walking lunges #25

    Metcon 7:04
    10 R. Rows #20
    20 cal row
    30 KBS #35
    400 m run

  19. jkb says:

    Strength: 4 rnds of
    2 undergrip chin2 bar
    30 sec of chin2bar w/ med green band
    20 OHWL #25

    Metcon in 7:20
    10 renegade rows #10
    20 cal row
    30 KBS #30
    400m run

  20. Matt Z. says:

    53,72,72,53 weighted
    10,8,6,6 strict
    45 for lunges
    5:43 100 DB RRs, pink bell swings

  21. MLDay says:

    Strength
    Worked on pull up from hang position
    2/2/1/1
    Pull up from hang again
    3/2/1/1 with a little wiggle so not completely DH
    #35 walking lunges

    Met-con
    6:08
    #25 renegade row
    #53 kbs

  22. Bob says:

    Strength:
    35/45/45/45
    10/7/6/6
    45# lunge
    Metcon: 6:05- 40# dbs, 53# bell

  23. Kim says:

    @home
    Strength –
    10#×3 sets/15#×1 set
    4/4/3/3
    25#
    Metcon- 10:21
    20#RR/air rower 4min/53#Russian swings

  24. Jennie says:

    Before 430 alone
    35# Pull-Ups/8 Strict/35# WL
    45# on last 3 rounds, other 2 movements exact same as round 1

    25# renegade rows
    53# RKBS
    5:43

  25. Patrick M says:

    Strength
    Weighted 2 rds @ 20#wb
    Weighted 2rds @ 23# vest
    Strict pu’s 11,10,9,9
    45# plate unbroken ohwl

    Metcon
    30#rr
    20 cal row
    30 kb @ 53#
    400m run
    6:55

  26. Megan says:

    Kipping pull-ups with 20# vest all 4 rds
    Strict pull-ups 4/4/3/4
    Walking kindred overhead 25#

    7:37 metcon
    Rows 20# kbs
    Row
    53# KB tookn the longest winded me
    Run

  27. Joshua G says:

    Weighted pull-ups: 35#
    Strict pull-ups: 8/6/6/5
    OWLs: 25#

    Metcon: 6:56
    20# DB for rows
    53# KB for swings

  28. Marcia Jo says:

    Strength:
    2 Banded pull-ups
    30 Seconds of junping pull-ups with slow negative
    Lunfes with 25# plate

    Metcon: 9:06
    20# RRs
    53# Russian KBs

  29. Blake Stegall says:

    Had to work late so did my own thing at home

    3rds-
    400m run
    50dubs
    20 pushups
    Didn’t keep track of time

  30. stefgatlin says:

    Strength
    20# weighted
    7 strict per round
    25# OH walking lunges

    Metcon – 6:43
    30# DB – 53# KB

  31. Cara says:

    Strength:
    2 Purple backpack kipping pull-ups
    Jump up, negative down pull-ups
    25# OHWL

    Metcon: I think it was 10 something – way too long
    15# renegade rows – took me around 3 minutes – horrible
    20 cal row
    I think 45# KBS
    Run

    • Cara says:

      Closest I’ve ever come to quitting a workout and probably would have if Jennie didn’t make me keep going, so thanks for the push!

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