2016 May 10 WOD

Posted: May 10, 2016 in Uncategorized
Strength

15 minutes to complete 4 rounds of:
20 Alternating Reverse Lunges with Dumbbells
6 Mixed-Grip Strict Pull-Ups

Metcon

5 RFT:
15 Wall Ball Shots
10 Toes to Bar
5 Burpees

Mobility

Accumulate two minutes in each of the following positions:
Couch Stretch (Left Leg)
Couch Stretch (Right Leg)
Pigeon Stretch (Left Leg Forward)
Pigeon Stretch (Right Leg Forward)

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Comments
  1. Jesse G says:

    Strength: Complete with 30# DB

    11:32

    Mobility done

  2. Luke B says:

    Strength:
    Complete wt 53# KB

    Metcon – 8:03 Rx

    Stretch – complete

  3. Tim C says:

    Strength: Complete with 30# DB

    11:56, 20# WB

    Mobility completed

  4. LA says:

    50# first set, 70# last 3

    Metcon- 30# ball, 8:35

  5. Monte says:

    30’s on strength

    11:42

  6. Tanya says:

    25# x3, 30# x1.
    All strict pull-ups w/ mixed grip

    10:03

    mobility tonight

  7. Rob H. says:

    Strength
    Alt. Reverse lunges
    50#db rd 1 40# 2-4
    Mixed grip
    Focused on weakest grip (All false grip)
    Metcon
    13:12 ….blah
    Mobility
    Complete

  8. Cara says:

    Strength: 20# DB/Strict pull-ups in green band

    Metcon: 12:21
    14# WB – 1 no rep
    T2B – had two no reps
    Burpees

    Everything was super tight today. Moved pretty slow.

  9. Wilks says:

    Strength: 53#kb
    Metcon: 8:55 rx
    Mobility completed

  10. Haley says:

    Strength:
    30# DB
    pullups with green band

    Metcon: 9:36
    12# WB, knees to chest, burpees; unbroken

    Mobility: ✔️

  11. Mark G says:

    Strength
    35# DB reverse lunges
    PU

    METCON
    10:36
    20# WB
    T2B
    Burpees

    Extra done

  12. Megan says:

    35# KBs for lunges
    All strict mixed grips had to finish my last 6 pull ups after metcon

    10:45
    15# WB
    All T2B
    Burps

  13. Kimberley says:

    Strength
    15# reverse lunges
    Worked on mixed grip pull-ups with black band

    Metcon 11:00
    10# WB
    Knee raises
    Burpees

    Mobility ✔️

  14. Lucas Holland says:

    Strength
    Lunges w/ 2 pood kb
    PU – completed strict

    Metcon – 7:34 20# wb

    Quad squats
    20 muscle cleans
    20 power
    20 squat
    20 power @95
    20 squat @95

    Conditioning – 8:58 unbroken
    100-80-60-40-20-10 double unders
    50-40-30-20-10-5 sit ups

  15. Joshua G says:

    Strength:
    35# KB
    Pull-ups: check

    Metcon:
    16:04 Rx
    Grrrr toes-to-bar

  16. Marcia Jo says:

    Strength: did 3 rounds
    25# DBs
    Parallel RRs
    Stretched my lower back during the 4th round as it was tightttttt

    Metcon: 10:57
    knee raises on the bar

    Mobility: did it while talking so not sure how long I actually did each one for 😁

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

    Lunges w/ 53# KB

    Metcon:
    6:57 w/ 20# WB
    WB unbroken
    T2B’s unbroken except for rnd 4.

    Mobility as rx’d

  18. Bob says:

    Strength: Lunges with 53# kbs

    Metcon: 11:12
    20#wb, knees to chest

    Mobility:done

  19. bigdolan says:

    40# lunges
    Worked strict pu’s

    Metcon
    8:54
    Knee ups

  20. ML Day says:

    Strength
    Completed. #25 lunges
    All PU on short bar except 4 of RD 4 iniate from hang

    Metcon
    8:32
    14# WB some were too high and didn’t touch (~1 a RD)

    Stretch completed

  21. Pete says:

    Strength: 45# kb
    alternated grips strict pu’s

    Metcon: 8:00
    20# wb unbroken
    ttb , set1-3 unbroken, set 4-5 broken

  22. Elisabeth says:

    Strength: 15# KB for the reverse lunges
    Started out trying to pull-up as far as I could on bar and do a slow descent but it didn’t happen for long so I switched to reverse grip ring rows

    Metcon:
    13:48
    10# wb
    Knee raises
    Burpees

  23. Carrie says:

    Strength: Did as much as I could on both. Core balance and strength not good on reverse lunges. Ring rows as low as I can do.
    Metcon:
    14:39
    10# WB
    T2B supine

  24. Bobby says:

    RL: 53# KBs
    SPU: 6 unbroken per round

    MetCon: 11:26 – 30# WB

    Stretches: done

  25. Kim says:

    @home Thursday
    Strength –
    25#db & all Strict PU w/mixed grip done

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