2016 October 6 WOD

Posted: October 6, 2016 in Uncategorized
Metcon

EMOMx15
Minute 1 – 10 Ring Dips
Minute 2 – 10 Toes to Bar
Minute 3 – 15 Kettlebell Swings

Compare to November 17, 2015

Extra

Complete two 800 meter sprints
Compare to May 19, 2015

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Comments
  1. Jesse G says:

    EMOM: all reps complete and unbroken
    45# Russian KB swings

    800m sprints: 3:18 / 3:19

  2. jks says:

    Box Dips / Knees to Chest / 45#KB
    800’s 5:09 & 5:00

  3. Kent says:

    EMOM
    TTB: 5 each round, the remainder ranged from knees to elbows to knee raises
    Ring dips: most toe assist, push-ups every other rd.
    45# kb

    800m “sprints”: 4:16; 4:08.

    Post: ran the loop

  4. Tanya says:

    ring dips: 5/5/negatives x5/3/1….finished each rd with box dips for total of 10 reps
    TTB: cycled 9 first rd, some more shorter cycles, then down to singles….10 total every rd
    KBS 50# varied hairline height to overhead

    800’s 3:29, 3:20
    loop cool down

    made up Tabata Tuesday

  5. Shea says:

    Metcon: RD were press up & slow negative down using very little LE assist
    T2b-able to string them together today-first round got 9
    45# KB
    800’s: 3:18/3:26

  6. bigdolan says:

    Several actual ring dips mixed with negatives and some banded
    Knee ups
    53# kb

    800
    Lifetime PR 3:25

  7. Joy says:

    EMOM:
    10 Ring Dips: blue band in rings, one knee on band
    10 Toes to Bar: mostly toes to bar, some knees to elbows
    15 Kettlebell Swings: 35#

    800m
    3:29/3:41 Improvement from May 2015 but not much. Still a win. Consistency is getting better.

  8. Jay says:

    Metcon
    Dips
    T2B
    53# KBS

    Sprints
    3:15/ 3:13

  9. stefgatlin says:

    EMOM –
    RD’s – minimal toe assist up and slow negatives down 7/7/6/5/5
    T2B and 53# KB complete

    800’s – 3:23 and 3:30

  10. Joe E says:

    Metcon
    EMOMx15
    Minute 1 – 10 Ring Dips-with band
    Minute 2 – 10 Toes to Bar Rx
    Minute 3 – 15 Kettlebell Swings Rx #53

    800m: round 1 3:23
    rd2: 4:05

  11. Rob H. says:

    Emom
    Ring dips✔
    T2B ✔
    KB swings (70#)
    *I only did 10 kb swings per round….I don’t know what I was thinking! My bad.
    Extra
    800m sprint x 2
    3:35&4:15 ….3:30 rest between sets

    • Rob H. says:

      At home
      2k row for time
      7:08(PR by 14sec. Goal is under 7:00)
      25kb swings w/70#kb
      *Had to make up for the 25reps I shorted in the lunch class.

  12. Kimberley says:

    EMOM
    dips from between boxes
    25# KBS- all UB
    knee raises

    Runs
    4:57/5:00

  13. Mark Goff says:

    EMOM
    push-ups
    T2B
    52# KB

    800m sprints
    3:24/3:23

    Extra 800 with Ann and Pete

  14. Joe F. says:

    EMOM

    Ring Dips and Negatives
    Knees to chest
    53# KB Swings

    Extra
    800m Runs
    3:30/3:36

  15. Bobby says:

    EMOM: push-ups instead of runs dips – 72# KBS – all Rx reps

    Did not run, toe hurts.

    2 x 1000m row: 4:12/4:00

  16. Jim D says:

    EMOM:
    toe assist on ring dips (few in 1st rnd strict)
    T2B all except last 6 in last rnd k2e
    53#KBS

    800m sprints 3:09/3:22

  17. slchampine says:

    METCON

    800m

    3:05/2:46

  18. Pete says:

    metcon:
    50#kb
    subbed 5 pushups in the last ring dip round

    “extra” haha. 2:55/ 2:49

  19. Joshua G says:

    Metcon:
    Did a mix of toe assisted ring dips and banded ring dips.
    Rx T2B, though there were a few reps that I didn’t quite get my legs all the way up there… Unbroken on round 1, but after that things got broken up. Took 1:05 on T2B in the last round.
    53# KB (black), unbroken rounds 1 & 2

    800m runs: 3:01 / 3:00

  20. Kim says:

    @home on 10/7
    2rds press out and then with toe assist down &3rds small band w/no rebound at bottom
    All T2B
    53# Kbs to just above forehead

    No extra

  21. The Haggs says:

    Joe
    2+15+12+3 @ #115
    Hollie
    2+15+1 @ #95

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