2016 May 11 WOD

Posted: May 11, 2016 in Uncategorized
Metcon

6 rounds, go every 5 minutes
Run 400 Meters
20 Russian Kettlebell Swings (heavy)
40 Double Unders

Extra

2 sets of:
Hawaiian Squat x 90 sec/side
60 sec Plank

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Comments
  1. Jesse G says:

    Runs: 1:50 to 2:10
    53# RKBS
    Dubs: 40/40/40/25/25/40
    Total times ranged from 3:30 to 4:15

  2. jks says:

    Metcon
    Ran 400×3 & 300×3
    53# 1×20 & 5×15
    SingleUnders 1×80, 4×40 & 1×52

  3. Tim C says:

    Runs: 400m x 6, 2:00ish
    53# KB
    SU: 80/60/60/65/70/70

  4. Nichole Dyer says:

    4rds
    400 m run
    20 KBS #43 I think.. Green ball
    Attempting DU
    2rds
    400 m run
    20 KBS
    No time for rope

  5. Kimberley says:

    Metcon

    All runs
    25# RKBS set 4,5 10/10, all others UB
    DU attempts, round 4,5 didn’t touch the rope, last round got 3 DU! PR!!

    Did 1 set of extra work

  6. Mark G says:

    METCON
    400m run
    DU 40,40,30,40,40,28

    Did 1 rd of extra

  7. H2 says:

    Metcon:
    400 m runs
    20 KB @ 30# all unbroken
    Dub attempts rd 1 & 80 singles rd 2-6

    Extra ✔️

  8. Lucas Holland says:

    Metcon – 80# rkbs
    3:04/2:56/2:56/2:57/2:57/2:53

    Worked up to a heavy power clean
    265/280ff

    20 ring muscle ups

  9. Megan says:

    Rd1 – 400/20/40
    Rd2- 400 /20/40
    Rd3- 300/20/30
    Rd4- 300/20/30
    Rd5- 300/20/40
    Rd6- 300/20/40
    All runs / 50#kb/all dubs

    The belly had to come out today it was hooooot! Thank you Jayson for coming to the rescue with the ice bucket and cold towel each rd ! 😊 had to switch to 300 meters to get heart rate under control .

    2 rds of 60 sec plank holds
    1 rd of each leg 90 sec accumulated time on hawiann squat

  10. Haley says:

    I showed up today. That’s all I get credit for.

  11. Marcia Jo says:

    Metcon: blehhhhhh
    Ran 300m
    Green KB, only got 20 one time, did 10-15 the rest
    Got 40 DUs the last round, got 12-20 the rest

  12. Blake Stegall says:

    Metcon- completed with 72#kb

    No extra

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

    Metcon:
    6-5 min rnds
    0.5 mi airdyne
    20 GHD hip extensions
    Heavy bag punching approx 90 sec.
    60 sec rest

  14. Matt Z. says:

    Alternated 72/80 with Ben for 3 rounds each.
    Extra done

  15. Joy says:

    Run 400 Meters
    20 Russian Kettlebell Swings (heavy): 35#
    40 Double Unders: mostly singles, some DU attempts but towards the end I had no breathe left. STRUGGLING. too hot for this

    Extra: 2 sets of accumulated 90sec Hawaiian squat holds and 2 sets of 60 sec (accumulated) plank hold

  16. Kim says:

    @home
    400m runs/53#RKBS/dubs
    3:42/4:02/4:10/4:18/4:43/4:58
    Rd 4-6 was a real struggle with pukie on the runs
    I walked on runs and I don’t ever walk on runs

  17. Pete says:

    400m run 1:30- 1:42
    55#kb
    40dubs

  18. Carrie says:

    All over the place on this one. Just tried to keep moving.
    Rows: 400/400/400/300/200/300
    KBS: first 3 rounds @ 35#, last 3 rounds @ 25# – 5th round only 10 reps
    SU jump ropes: 60/40/40/40/20/60

  19. Cara says:

    Only had time for 5 rounds then had to take over baby duty!

    All rounds KB and Dubs unbroken. 45#

    3:13/3:18/3:36/3:47/4:04

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