2016 August 13 WOD

Posted: August 13, 2016 in Uncategorized

ROMWOD this morning at 8!

Time to WORK!

With a continuous running clock, perform the following:
0:00 – 1000 Meter Row
5:00 – 75 Shoulder to Overhead (115/75)
10:00 – 20/15 Muscle-Ups or 30 Strict Pull-Ups
15:00 – 75 Wall Ball Shots (20/14)
20:00 – 75 Box Jump Overs (24/20)
25:00 – 800 Meter Run

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Comments
  1. Groves says:

    Hit my goal for the week! 5 workouts in one week for the first time since… I don’t wanna think about it. Felt great. I think. MT rest TFS rest is gonna be a good rhythm.

  2. H2 says:

    ROMWOD ✔️

    Row 1000m @4:07
    S2OH @55# -41 reps (rough today)
    PU (black band) – 30 reps
    WB @10# – 75 reps
    Box steps 15″ box – 75 reps
    Bike 1 mile @3:30

  3. Bobby says:

    Row – 3:52
    S2OH – 50 reps @ 115#
    PUs – 30
    WB – 75 @ 20# – 30/15/10/10/10
    Box climb overs – 60 – these sucked
    Run – 800m slow

  4. Matt Z. says:

    16 MUs
    72 mat jump overs
    Finished all else

  5. Rob H. says:

    Couldn’t make it to jackson today. Worked on building aerobic capacity(long way to go)
    “Hopscotch”=33:00 continuous run no walks.
    200m run at easy pace
    100m sprint
    400m run at easy pace
    100m sprint
    600m run at easy pace
    100m sprint
    800m run at easy pace
    100m sprint
    1000m run at easy pace
    100m sprint
    800m run at easy pace
    100m sprint
    600m run at easy pace
    100m sprint
    400m run at easy pace
    100m sprint
    200m run at easy pace
    100m sprint
    Total 5900m/3.66 miles
    Goal is no stopping one contiuous run. Scale as needed on runs from fast walk to a running pace you feel comfortable with and could have a 2-3 sentence conversation with someone. Sprints at 90-95% focus is keeping form.

  6. Blake Stegall says:

    Metcon-
    Row in 3:50ish
    S2OH- 40ish
    Bar muscle ups completed
    Wall balls 60ish
    Box jumps 60ish
    Run 3:35

    Squat cleans
    135×5
    155×3
    185×3
    225×2
    245f
    245 completed

  7. Tanya says:

    Row 4:08
    KBS 35# instead of S2O (sore)
    WB 14# 64 reps
    PU 15 , RR 15
    Box steps 20″ 70 reps
    Run, can’t remember
    My intensity left right after KBSs

  8. Jennie says:

    ROMWOD
    COACH
    WOD

    Row in 4:15, no pressure
    PP and PJ in 4:53 75#
    3 Ring MU, 3 Bar MU, 17 strict pull ups
    WB in 3:53
    BJO (all steps) in 4
    Run in 4:06

  9. Carrie says:

    Completed 1000m row
    S2O at 33 # – 50 reps
    26 ring rows as parallel as possible
    10# WB – 40 reps (thought pukie was coming)
    16″ Box step overs – 40 reps
    Bike – .5 mile – (pukie was coming)

  10. Jesse G says:

    Participation medal for me 🎖

  11. stefgatlin says:

    3 mile run pre-wod
    Metcon – it was a special kind of suck!
    Row – 420-430ish
    S2O – 50 reps 75#
    Pull-ups – completed strict
    WB – barely completed all 75 in time
    BJO – 20″ step up and over – 60 or 65 reps, either way I didn’t finish
    Run – 4:15

  12. Cayce says:

    Row-4:55
    PJ- 15x 65# 35x 45#
    PU banded x 10, RR x 20
    WB 10# x 45
    BJO 20″ step up an over x 55?
    Run 5:10

  13. Megan says:

    I got a good work out in that’s all I can say 😁
    -Ran 800 4:30?
    -65# push press only got 54 I think
    -WB 14# 61 ?
    -Pull ups did 5 strict wanted to see if I could still do them the rest were a mixture of small blue band and Laying RRs 20 something reps
    – Box step overs 20″ 65
    – ran 800 4:57

  14. Doug says:

    AM
    1000 Meter Row
    50 Shoulder to Overhead (20@115,30@95)
    30 Strict Pull-Ups
    75 Wall Ball Shots (20)
    50 Box Jump Overs (24)
    800 Meter Run

    PM
    Strength:
    6×3 Front Squat (275)
    Metcon:
    50-40-30-20-10
    Push-ups
    Sit-ups
    18:10

  15. Shank says:

    Row
    62 S2O at #95
    30 PU’s
    64 Wall Balls #20
    75 Box Jump Overs 24″
    800 meter run

  16. Melanie Ragan says:

    0:00 – 1000 Meter Row – ONLY COMPLETED 950m
    5:00 – 75 Shoulder to Overhead (55) ONLY WAS ABLE TO COMPLETE 34 REPS HERE
    10:00 – COMPLETED 4 BANDED PULLUPS THEN THE 26 RING ROWS
    15:00 – 75 Wall Ball Shots (10) ONLY COMPLETED 70 REPS
    20:00 – 75 Box Jump Overs (15) WAS ABLE TO GET ALL REPS
    25:00 – 1 MILE BIKE RIDE

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