2016 November 15 WOD

Posted: November 15, 2016 in Uncategorized
Metcon

AMRAP 4:
3 Rounds of:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Jerks (95/65)
Max calorie Bike in time remaining

-Rest 4:00-

AMRAP 4:
2 Rounds of:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Jerks (135/95)
Max calorie Bike in time remaining

-Rest 4:00-

AMRAP 4:
1 Round of:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Jerks (155/105)
Max calorie Bike in time remaining

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. Jesse G says:

    11 total reps RX (cals on rower)

    95# – 7 cals
    135# – 0 cals
    155# – 4 cals

    EMOM kipping HSPU
    5/5/4/4/3/3/3

  2. Nik Wilsey says:

    Rnd 1- #95 2 rnds + 12 / 0 cal
    2- #95 5 cal bike
    3- #115 14 cal bike
    Remaining worked on HSPU

  3. Justin Harrison says:

    80 cals on bike, Rx
    HSPU and ring MU work after

  4. jks says:

    Rnd 1 95# 0 cal
    Rnd 2 105# 12/9/6/12/9 time
    Rnd 3 115# 3 cal

  5. bigdolan says:

    metcon Rx bike o’ death
    33, 20, 34 87 total

    4 rounds of 6 hspu before metcon so I could leave early

  6. Nichole Dyer says:

    3 reds #55
    2+cal #60
    1+21 cals #65

    DU work.

  7. Lance Austin says:

    Metcon- 33, 20, 33 bike rx, 86 total
    Hspu 5×10

  8. Mark Goff says:

    Amrap 1
    75#
    10 cals

    Amrap 2
    105#
    12 cals

    Amrap 3
    125#
    24 cals

    Total 46 cals

  9. Kimberley says:

    Amrap 1@45–6 cals
    Amrap 2@55–9 cals
    Amrap 3@60–22 cals

    Worked on DUs

  10. Groves says:

    Metcon: 11 calories RX (ouch)

    Skill: EMOM 7 of three freestanding HSPUs. Only 2 or 3 fails.

  11. Tanya says:

    Prewod/WU–writing all dis on the whiteboard, whew!

    Rower = total 54 cal
    65# 17
    85# 8
    95# 29

  12. Cara says:

    Rower – 27 calories rx’d

    Second AMRAP I didn’t make it to the rower. Only completed 3 of the second set of jerks.

    Obviously should have scaled the weights on this one. I cannot believe how much eating junk again has affected my workouts. Gotta get back to the healthy eating. Need to find some motivation.

  13. Wilks says:

    13/17/27 – 57 rx

  14. Rob H. says:

    Subbed Romanian dead lifts for Regular deadlifts
    Didn’t make it to the bike 1st rd.
    95# 2nd rd. 11 cals
    95# 3rd rd. 28 cals
    Extra
    Worked on HSPU and flexibility

  15. Jay says:

    51
    95#/135#/135#

  16. Joy says:

    35# 4 cal
    65# 4 cal
    75# 14 cal

    HSPU: worked on kipping, got 3 in a row several times and 4 in a row once

  17. mlday says:

    40 calories

    65/95/95 (thought I was doing 105 last rd but mis-figured)
    18/13/19 respectively
    Waited 2 min and did 105# round. Took 2:23. Just wanted to finish with that weight since I thought I was doing it before.

    No extra work

  18. Jim D says:

    95#,14/115#,7/135#,25
    Total 46 cal

    HSPU negative and pushing out to plank

  19. Doug Barnwell says:

    41 reps RX (Bike)

    95# – 22 cals
    135# – 2 cals
    155# – 17 cals

    EMOM kipping HSPU
    5/4/3/3/3/3/3

  20. Brett Christensen says:

    Metcon: 84 Rx’d
    Kipping HSPUs: 9/9/9/9/6/4/8
    ROMWOD

  21. Patrick Moody says:

    Metcon
    1st rd 75# 8 cal
    2nd Rd 95# 11 cal
    3rd Rd 115# 19 cal
    Extra Emom
    Worked on handstand pu
    Thanks Matt P for tips.

  22. Joshua G says:

    Metcon: 18 calories
    AMRAP 1: 85#, 0 cal
    AMRAP 2: 125#, no jerks on round 2
    AMRAP 3: 125#, 18 cal

    HSPU: 5 / 5 / 4 / 4

  23. Matt Z. says:

    41,29,44 total 114
    9 for 1, 6 for 6 minutes HSPU EMOM

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

    Punching bag work

    Rx’d weight
    7/19/39 =65 cal
    Rowed
    My grip was shot. Couldn’t hold the rower handle.

    More bag work

  25. Jennie says:

    5:30 class

    RX’d weights
    Did an extra 6 HPC instead of jerks each round…really smoked the grip even worse
    13/11/18 bike calories I think, can’t find paper

  26. Marcia Jo says:

    Well, I think it’s safe to say I went too heavy today. But that’s cool. Never made it to the bike soooooooooo.

    Metcon: Rx weight
    1: 3 rounds
    2: Got really confused (no one is surprised). 2 rounds of DL, 1 full round of HPCs plus 2, but only 3 jerks (realized I skipped the first set of jerks after those 2 random HPCs)
    3: DLs plus HPCs

  27. Monique says:

    Metcon
    55/65/65 (used the 25lb bar and I really liked it!)
    Calories 2/0/17

    Extra – Practiced being upside down

  28. Shea says:

    23 cal on the bike
    65/85/95
    I was toast after the first amrap 4
    Extra: 5 sets of 3 HSPU

  29. Kim says:

    14 calories row
    Metcon 1 @65#
    Metcon 2 @75#
    Metcon 3 @95#
    3 HSPU EMOM x 5
    Crazy dizzy this morning

  30. […] Skill of choice -or- EMOMx7 3-12 Unbroken Handstand Push-ups Depending on level of ability, pick a number you feel like you can maintain for 7 minutes. Compare to November 15, 2016 […]

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