2016 June 2 WOD

Posted: June 2, 2016 in Uncategorized
Metcon

21-15-9
Deadlift (225/155)
*400 meter run after each set

Extra Work

3 rounds:
30 Calorie Row or Bike
30 GHD Sit-ups (sub regular sit-ups)
30 Hip Extensions (sub super mans or good mornings, but not all good mornings)

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Comments
  1. Jesse G says:

    9:26
    185 DL (TnG all unbroken)

    Extra:
    3 rounds
    20 cal row
    15 GHD/15 AbMat Sit-ups
    30 Hip Ext – 15 GM/15 Superman – 30 Hip Ext

  2. Kent says:

    12:15
    155# DL

    Extra work, 3 rds:
    30 Cal bike
    30 abmat sit-ups
    30 good mornings, 15#? bar x 2; 30 seconds superman holds, broken.

  3. Kimberley says:

    12:49
    85# DL 7/7/7 5/5/5 5/4
    All runs
    Fighting pukey today

    Extra ✔️
    Row/row/bike-row
    Ab mat SU
    22# good mornings/hip ext/GM

  4. Mark G says:

    10:58
    185# DL
    400m run

    Did 2 rds of extra
    1sr
    30 cals on bike
    30 GHD
    30 Hip ext.
    2nd rd
    16 cal row 14 cal bike
    30 GHD
    30 Hip ext.

  5. Joy says:

    Metcon: 10:03
    21-15-9
    Deadlift 90#
    *400 meter run after each set

    Extra
    3 rounds:
    30 Calorie Row or Bike: round 1 row, round 2 row/bike combo, round 3 row
    30 GHD Sit-ups: round 1 (10) GHD/20 sit ups, round 2 (15) GHD/(15) sit ups, round 3 (10) GHD/(20) sit ups
    30 Hip Extensions: round 1 (15) hip ext/(15) supermans, round 2 (15) hip ext/ (15) 33# good mornings, round 3 (15) hip ext/ (15) 33# good mornings

  6. Rob H. says:

    Metcon
    Subbed 30#wb 21/15 /9
    Max reps without regrip on false grip pull ups 10/7/5
    4:27 time. WB unbroken
    Extra work
    30 cal row all 3 rds completed
    30 GHD sit ups Rd 1 abmat sit up rd 2&3
    30 GHD hip ext Rd 1 superman’s rd2&3

  7. Wilks says:

    Metcon: 8:58rx
    Extra: squats

  8. Tanya says:

    8:46 rx

    Extra done.
    1 rd prewod, 2 postwod
    row/bike/row
    AM sit-ups x 3
    Hip ext/SM/GM-15#

  9. Jennie says:

    No wod since Saturday.
    7:55 RX’d outside, unbroken reps

    Extra work:
    60 abmat sits, 30 GHD sits
    30 33# GM, 30 SM

    Made up snatches

  10. Shea says:

    11:24 Rx
    DL’s were weak today-back was rounding. It got better after I figured out that I wasn’t loading my HS, but they were still tough. Some left lat pain as well, today.
    Extra was tough too-Lat hurt on rowing. RD 1/3 GHD & HE; rd 2 ab mat SU & good mornings w/15# bar.

  11. Haley says:

    Metcon: 13:09
    #135

    Extra: 2 rounds

  12. jkb says:

    Metcon in 14:09
    21-15-9 of
    123# DL + 400m runs
    ..chose heavier knowing i couldn’t go UB but oh well.

    1 rnd 30 cal row, 30 sit-ups 15#medball, 30 supermans
    2 rnds 15 cal row, 15 sit-ups 15#medball, 15 supermans

  13. Bobby says:

    Metcon: 8:58 Rx

    Extra:
    1: bike/GHDSU/good mornings
    2&3: bike/sit-ups/superman

  14. Lucas Holland says:

    Metcon – 6:48 rx
    Extra – completed
    Biked 30 cals
    30 ghd’s
    30 hip extensions

  15. bigdolan says:

    9:28 Rx

  16. Joshua G says:

    Metcon: 9:27
    145# DL

    Extra:
    (2 rounds only)
    30 cal bike 1st round, 30 cal row 2nd round
    10 GHD sit-ups, 20 regular
    30 hip extensions

  17. Marcia Jo says:

    Metcon: 14:08 Rx ☺️

    Extra:
    30 cals on the bike, 30 on rower
    90 sit-ups

  18. Matt Z. says:

    7:47
    Other work done

  19. Patrick M says:

    Metcon 10:53 RX
    extra
    1rd
    30 cal bike
    30 ghd sit ups
    30 hip extensions
    Myles had batting practice

    Then one house fire.We were 1st crew in. Knocked out fire. Saved 1 cat! Everyone came home safe. kitchen 0. Rest of house 1.Good times!

  20. Megan says:

    12:04 I think 😁 @ 130# with runs

    No extra to hot

  21. Sara M. says:

    Warm-up 2x
    200m row
    10 kb DL
    10 KBS
    10 walking lunges
    200m run

    Metcon
    12:52
    75# DL (lighter weight due to puncture wound in right palm… Broke open during warm up. Todd taped up good, but still tender and grip not what it could be😜)

    Extra
    1 rd bike/sit-ups/supermans + 15 cal bike

  22. ML Day says:

    @ home
    Rx
    Forgot to look at time

    100 sit ups

  23. Luke B says:

    Metcon 7:45 Rx
    Extra complete

  24. Joe Edwards says:

    Metcon: 10:52 Rx

    Extra 2 rounds

  25. Jim D says:

    8:36 with 185# Dead lift

    Extra 3rounds:
    30 cal row, bike then row
    5 GHD (1st time/1 round) then ab mat sit-ups
    Supermans

  26. slchampine says:

    Hamstring popped. Out for awhile.

  27. Cara says:

    Heaven’s Cradle 5K – 25:33
    25 seconds faster than my 5/19 5K, but still didn’t feel like a good run and not a pr.

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