2016 July 13 WOD

Posted: July 13, 2016 in Uncategorized
Metcon

AMRAP 10
10 Hang Power Snatches (95/65)
10 Overhead Squats
10 Power Cleans
10 Thrusters
10 Sumo Deadlift High Pulls

Extra

3 rounds, 2 minutes at each station**
Station 1 – 100 Double Unders
Station 2 – 30 GHD Sit-ups (sub regular sit-ups and/or V-ups)
Station 3 – 30 Calorie Row or Bike (or Run 400)
**If there is a certain skill you want to work on, sub it in place of one of these stations. 

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Comments
  1. MLDay says:

    3 rds + 10 + 10 + 1
    #65
    Subbed #65 good mornings for OHS
    Subbed push press for thrusters d/2 knee

    Extra work
    30 ghd x3
    2 rds du/bike 30 calories

  2. Lucas Holland says:

    Amrap – 3 + 25 rx

    Extra Work – ✔️
    First set of dubs unbroken
    GHD’s 30 x 3
    Row – 30 x 3

  3. stefgatlin says:

    2+10+6 Rx
    Extra work
    Dubs – 3 rounds – didn’t count – worked on stringing them together without doing single-double-single-double – unsuccessful for the most part
    GHD’s – 30×3
    Bike – 20 cal x 3

    • stefgatlin says:

      Not Rx! Just remembered that I did power snatch from the ground instead of hang because the hang position has hurt my back in the past. Everything else as prescribed.

  4. jks says:

    2 + 6 @ 65#
    Extra
    DUS 25 x 3 rnds
    15 GHD + 15 SUs x 3 rnds
    Bike 30 Cal x 3

  5. Kent says:

    2 + 10 + 10 + 7

    53# due to scapula issues

    Extra:
    25 Dubs/ 75 SU’s
    30 sit-ups
    ran the loop

  6. Cara says:

    1+10+10+10+10+6
    65# for everything except OHS – that was 45#, I believe

    I think I did more work getting dressed and driving to the gym. I really sucked it up today. Wanted to quit five snatches in. Didn’t want to pick the bar up. Body is SO sore, but who wants to miss at day at CF, right? Skipped skill work and rolled out. Hope to do skill work tonight when I’m not so stiff.

  7. Seth says:

    2+10+10+4 @ 65
    Extra: one round 75 dus, 30 abmat sit-ups, 50 push-ups.

  8. Dave says:

    1 + 10 + 10 + 10 @75
    DU practice, mat sit ups, bike x3

  9. Luke B says:

    30 Burpee Ring Muscle Ups for time: 8:31

    Metcon – 2+10 @115#

    Extra

    Heavy Hang Snatch singles
    95/135/165/185/205/225/245f

  10. Jay says:

    Metcon 1 rd plus everything but the sumo for rd 2 back tightened up and I stopped.
    95# on everything but OHS 45#

    BMU 3-4 a rd, DU & ab mat sit ups.

  11. Marcia Jo says:

    Metcon: 1 + 23
    55#

    Extra: did it
    50 something DUs first 2 rounds, 40 something the last round
    30 ab mat sit-ups
    20 cal row

  12. Haley says:

    Metcon: 2 rounds
    55#

    Extra:
    Worked on DUs, did sit ups and worked on pull-ups.

  13. Jennie says:

    Randomly hit Metcon sometime during a class I half coached. Visitors and new people galore.

    3+5

  14. Matt Z. says:

    3 + 5
    Extra done – ran wall touches – only got 8 per round.

  15. Blake Stegall says:

    Metcon- 2+2rx

    Skilz- M.E

  16. Megan says:

    2+7 Rxd

    70 DUs / 30 15# ball slams / ran 300 meters
    51 DUs / 30 15# ball slams / biked 18 calories
    82 DUs / 30 ball slams / ran 8 wall touches

  17. Sabrina says:

    2Rounds +9
    #55

    Extra: worked on du, sit ups, row, hspu

  18. Rob H. says:

    1rd+10+10+10+5. Rx
    Extra
    DUS 50/30/25
    GHD 20/20/15
    30 cal row ✔
    I stunk it up today. I should have gotten 2rds+. But on a positive note 6 months ago there’s no way I would have tried rx with all these movements above my head

  19. Patrick M says:

    Metcon
    2+1@75#
    Did extra
    20 ghd 20,15,15
    Worked on du’s
    Rowed, ran, hspu

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