2016 November 22 WOD

Posted: November 22, 2016 in Uncategorized
Metcon

AMRAP 4
27 Calories (Row or Bike)
27 Burpees
27 C2B Pull-ups
-Rest 4 minutes-
AMRAP 4
21 Calories
21 Burpees
21 Toes to Bar
-Rest 4 minutes-
AMRAP 4
15 Calories
15 Burpees
15 Pull-ups

Extra

Skill of choice
-or-
EMOMx7
10-50 Double Unders
Depending on level of ability, pick a number you feel like you can maintain for 7 minutes.

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Comments
  1. mlday says:

    27/27+8
    21/21+19
    15/15/15 + 9

  2. Jim D says:

    27/27/12
    21/21/11
    15/15/15+15

    Skill
    Work on squat snatch 95#

  3. Kent says:

    Pre: 400m run

    27/27+5
    21/21+17 ttb were mainly knee raises, knees to elbows
    15/15/15

    Post: 5 min: 12 DU’s or attempts each minute.

  4. Tanya says:

    27/27/1 PU but chest missed
    21/21/8
    1 rd + 6 cal
    Bike for cal. Awful, could barely move after getting off bike.

    ROMWOD

  5. Blake Lambert says:

    Strict Pull-ups throughout
    Bike

    64 reps/ 52 reps/ 52 reps

  6. Wilks says:

    Did yesterday’s workout.
    Posted under yesterday

  7. Rob H. says:

    Metcon
    Assault bike for cals all rds
    Subbed 2 for 1 pushups for burpees rd 1
    Rds 2&3 1.5 for 1 pushups for burpees.
    Rd 1. 27/54/7
    Rd 2. 21/33/13
    Rd 3. 15/23/15+5cals
    Extra
    50 dubs for time 53 sec
    And stretched

  8. bigdolan says:

    27,27,10 pu’s
    21,21,6 ttb
    15,15,15,15

  9. Groves says:

    I came, I wod’ed, I whipped my arms and legs till I rage quit. The end.

  10. Doug Barnwell says:

    Metcon:
    0 rounds + 27/27/14
    0 rounds + 21/21/13
    1 round + 15/2/0

    EMOM
    DUs: 50×7

  11. Kimberley says:

    Amrap 1: 27+18
    Amrap 2: 21+21+4
    Amrap 3: 1 full round (jumping PUs)

  12. Mark Goff says:

    Amrap 1
    27+27
    Amrap 2
    21+21+17
    Amrap 3
    1rd + 15

    Extra
    Worked on snatches

  13. Bobby says:

    AMRAP: Rx – biked every round – brutal

    1) 27-27-16
    2) 21-21-15
    3) 1r + 15 + 4

    7 min EMOM: 50 double unders per round – unbroken rounds 1,2,6&7 – rnd 3 messed up on rep 46.

  14. Monique says:

    Rode the assault bike. Died a little on the inside. 47/39/46

    DU work, made it to 4 in a row!

  15. Justin Harrison says:

    a) 27/27/14
    b) 1 rd even
    c) 1 rd+15+2 Rx

  16. Shank says:

    27/27/10
    21/21/12
    15/15/15 +9

  17. Joe E says:

    Metcon:
    27-27-8
    21-21-14
    15-15-15-5

  18. Matt Z. says:

    Only got 24 C2B
    1 round, 2 cal
    1 round, 15 cal, 9 burpee
    Rowed all
    EMOM 7 50 DUs

  19. Kim says:

    27+27+1
    21+21+13
    1+5
    Row
    Skill –hand touching target GHD’s

  20. Brett Christensen says:

    Partner WOD w/ Jayson
    DUs: 50s all the way
    ROMWOD and mobility work

  21. Jennie says:

    4:30 class

    Bike for calories, dumb.
    27+27+9
    21+21+10 (seat fell on bike, lost time to reset)
    1 round (had 35 seconds left and went out to barf)

    Ate 2 plates of thanksgiving lunch at work today. Also dumb.

    Did burpees for the first time in 2 months. Very uncomfortable and still nagging me more than normal 4 hours later.

    • Matt g says:

      Did the “assault” wod for comp + 2/3 of the triple 6 wod for that day. Only enough time in between workouts to add weight to barbell. Cardio is increased over the past month. Legs were still burned from yesterday causing my shins to scrape the box on the burp box jump overs twice.

  22. Shea says:

    Rowed
    27/27/5 C2b
    21/21/13 T2b
    1 round + 12 cal
    Extra: EMOM 7 of 40 DU

  23. Lance Austin says:

    27/27/16
    21/21/21/3 cal
    15/15/15/15/5

    Dubs 10 rounds 40 per

  24. Joshua G says:

    Metcon:

    27 / 27 / 7
    21 / 21 / 12
    15 / 15 / 15
    Rowed, Rx all movements
    10 unbroken T2B

    Had to leave early without Dubs

  25. Cara says:

    27/27/1, but chest didn’t touch
    21/21/9
    15/15/15+3

    Dubs: 50/30/30/40/40 didn’t do last two rounds

  26. Joy says:

    metcon:
    27/24/0
    21/21/10
    1rd + 1 cal

    Skill: worked DUs and HSPUs

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