2016 November 10 WOD

Posted: November 10, 2016 in Uncategorized
Metcon

AMRAP 4:
21-15-9
Power Snatch (75/55)
Burpees

-Rest 4:00-

AMRAP 4:
15-12-9
Power Snatch (95/65)
Burpees Over the Bar

-Rest 4:00-

AMRAP 4:
12-9-6
Power Snatch (115/80)
Burpee Box Jumps (24/20)

Extra

Skill of choice
-or-
EMOMx7
3-9* Unbroken Handstand Push-ups
Depending on level of ability, pick a number you feel like you can maintain for 7 minutes.

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Comments
  1. Jim D says:

    METCON: 57/45/32 Rx Total 134
    HSPU: 2Abmat x3, 1Abmat x3, no abmat x2 (1st time to get any HSPU)
    Loop run afterwards

  2. Luke S says:

    1) 21s+15s+9+2
    2) 15s+12s+1
    3) 12s+9+6

    Skill – discussed strategy on making open-standard hspu easier

  3. Justin Harrison says:

    1) 21s+15/8
    2) 15s+12/6
    3) 12s+6

    Ring MU work

  4. Kent says:

    Pre: Ran the loop

    Metcon: 45 @ 55# / 42 @ 65# / 35 @ 75#; 122 total

    Box HSPU off of knees: 9/8/7×5

    Post: Ran the loop

  5. Wilks says:

    63/50/36 (149)
    Skillz: cycling T2B

  6. Megan says:

    21+ 21+ 2 @ 55#
    15+12 @ 65#
    12+9 @ 75#

  7. Brett Beckham says:

    142 or 147 rx
    5 rds of HSPU 7/7/7/5/5
    Ran a mile

  8. bigdolan says:

    73,48,35 156 total
    Rx ish stepped over bar since I have a stress fracture in foot

    Hspu
    7×5 all unbroken
    Got very hard last few rounds

  9. Doug Barnwell says:

    72/43/30 RX
    21 HSPUs

  10. Tanya says:

    61 @55#
    41 @65#
    30 @75#
    132 total

    mobility during my skill time. various HSPU practice helping others during 5am and 830am

  11. Patrick Moody says:

    Metcon
    21,21,15,9 75#
    15,15,6 85#
    12,12,4 95#
    Extra
    Emom 7
    Hand stand push ups Kipping
    Worked on technique
    Thanks Lucas for the tip to keep my butt on the wall. That worked well!

  12. Monique says:

    45/40/36 with a 45lb bar for all three rounds.

    Extra: banded pull ups

  13. slchampine says:

    Did the WOD
    Started with #75 and didnt fo up

    Left early before extra in order to teach

  14. Carrie says:

    81 total reps
    36 @ 35#
    28 @ 45#
    26 @ 45#

  15. Kim says:

    @home 11/11/16 pm
    Metcon 1
    60@45#
    Metcon 2
    46@53#
    Metcon 3
    27@63#

  16. Joy says:

    AMRAP 4: (50)
    21-15-9
    Power Snatch: 40#
    Burpees

    AMRAP 4: (37)
    15-12-9
    Power Snatch: 50#
    Burpees Over the Bar

    AMRAP 4: (30)
    12-9-6
    Power Snatch: 55#
    Burpee Box Jumps (20″)

    Handstand work: worked neg. and also kipping (got one kipping!)

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