2016 November 4 WOD

Posted: November 4, 2016 in Uncategorized
Metcon

AMRAP 18:
4 Bar Muscle-ups
8 Power Snatches (115/80)
16 Box Jumps (24/20)

Extra

3 sets of:
10 single arm Dumbbell Rows/arm
30 second Hollow Hold

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Comments
  1. Jim D says:

    METCON: 4+4+8
    C2B+push-ups
    115# snatch
    24″ box jump

    Extra 3×10 50#DB Row and 3×30 sec hollow hold

  2. MLDay says:

    4+8+8+2

    #80 ugly
    Pull upsx4/Ring dipsx4
    20″ bj

    Did first two founds all unassisted ring dips. The rest were first of each rd unassisted and last three each rd with tiny blue band

  3. Cara says:

    4rds + 8 Snatches+16 box steps +8 pull-ups +1 box dip (I started with snatches)

    70# Snatches
    20″ Box Steps
    8 pull-ups/8 box dips

    Extra completed with 20# db

  4. jks says:

    Metcon 4+ 4 KPUs
    Muscle up sub / 8KippingPUs+8PshUps
    75# & 24″ BxStps
    Extra w 35# DB

  5. Tanya says:

    Felt as much like skill session as a metcon
    6+4 RRs
    95# PC for PS bc I didn’t feel like overhead today
    20″ box steps

    Rd 1&2 4 C2B/4 RD
    Rd 3 2 bar MU small bd, 2 mini bd
    Rd 4 2 bar MU mini bd, 1 unassisted 😁, 1 unassisted-failed & ripped 🙄
    Finished rest with 4 RRs/4 RDs

    Extra done 25#x1/30#x2

  6. Wilks says:

    Earlier today…
    BS – worked up to 315×2/325×2/335×2
    Metcon – 6+2rx
    Extra with 70#db

  7. Patrick Moody says:

    5rds +8+8+2 @75 snatch
    C2b and pu’s
    Shoulders have been bugging me.
    Did extra 40# db

  8. Rob H. says:

    Metcon
    5rds+4+4
    Subbed air squats for BJ. Everything else rx.
    *4 muscle ups in a row. Most I’ve ever done.
    Extra
    Rows 70/70/100
    Hollow holds ✔

  9. LA says:

    6+12rx Broke 2nd &3rd round MU
    70, 75 & 85 extra

  10. Pete says:

    6+7
    subbed 95# clean and jerk for snatches
    subbed 8 CTBs/8 pushups alternating rounds

  11. Megan says:

    4rds+ 4 snatches
    8 pull ups / 8 strict push ups
    65# PS
    20″ box jumps took forever on these first time jumping on a box in close to 11 months 😬

    30 sec total hollow hold alternating one leg in at a time
    20# DB

  12. Doug Barnwell says:

    Metcon: 5+8+5 (4 MUs total, scaled the rest)
    Extra: Did it (65#) + 3×8 DB curls (50#) with Wilks

  13. Shea says:

    6+2 pull-ups
    All PU/Unassisted RD for BMU
    Muscle snatch @53#
    45 sec bike each round subbed for box jumps
    (Still in boot)
    Extra done w/30# db

  14. jkeel 42/5'9/175ish says:

    Ring MU’s
    6 rnds +3
    Forgot I was on a different clock and stopped early. Rested for about 40 sec before I realized it and then finished the 18 min.

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