2016 November 29 WOD

Posted: November 29, 2016 in Uncategorized
Metcon

6 rounds, go every 4 minutes:
Run 400 meters
12 Burpee Box Jump Overs (24/20)
Compare to May 4, 2016

Tabata Tuesday

4 @ each station, then rotate:
Side to Side
V-ups
Hollow Holds/Rocks
Popcorn

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Comments
  1. Doug Barnwell says:

    Tabata ✅

    Strength:
    C&J skill work ( light sets of 3)

    Metcon: 6 sets 400m run + 12 burpees
    2:49/2:59/3:13/3:29/3:28/3:49

    Extra:
    4 Super Sets
    5 BP 135×1/155×3
    8 KB Rows ( each arm) @ 72#

  2. Kent says:

    450m swim in 25m increments

  3. Shank says:

    Metcon: Completed…RX

    Tabata: Complete…even though instructor Kim wasn’t paying attention to the clock!

  4. Blake says:

    Metcon ✔️
    Good push today!

  5. Tanya says:

    metcon complete: rds 1, 2, 6 jump on & step over, rds 3, 4, 5 step on & over 20″ BBJO

    tabata done

  6. Cara says:

    Metcon: Completed. Did 12 burpees each round compared to 10 last time we did this. Had between 30-45 seconds rest each round.

    Tabata: Completed-ish 🙂

  7. Wilks says:

    Metcon: Rx, but it confirmed my suspicions that I’m not in great cardio shape.
    Tabata – participated

  8. Rob H. says:

    Metcon
    Did my own version.
    Assault bike 1:45 & 12 Pullups/12 pushups
    All unbroken.
    Tabata ✔

  9. Jay says:

    Metcon
    One rd done with burpees but it was bothering me to bad so I just did 18 over the box step overs on a 24′ box each rd.

    Tabata- done

  10. Joe E says:

    Metcon: 1st 3 rounds ran 400m rounds 4-6 400m on rower
    Burpees: 12, 12, 10, 8, 10, 12

    Tabata: was there

  11. bigdolan says:

    Just plain old sh!tty
    Row 500
    Burped box steps 12,13,10,10,6,6

  12. Kimberley says:

    Today was a bust. Just got some movement in
    Ran 400, got about 6 burpees step up 18″ box
    Ran 300, 10 burpees
    Ran 300, turned ankle on pine cone. Didn’t count burpees, probably around 8-10
    Bike .4/more burpees with box step up&down (jumping down on ankle wasn’t good)
    Bike .4
    Bike .5/11 burpees

    Tabata ✔️

  13. Joy says:

    Torture Tuesday:

    Metcon: rd 1,2,3,5,6 complete 400m run, 20″ box burpee jump up/step down; rd 4 run was slow and only got 7 burpee box jump overs (could. not. breathe.)

    Tabata: done

  14. Nichole Dyer says:

    6rds
    400m row
    12 burpee box jumps/ step overs

    Tabata done

    Warm up- DU work

  15. Bobby says:

    Work done. Rx reps.

    Tabata done. Not Rx form.

    • Bobby says:

      Runs were between 2:00 and 2:20 each round. Finished with between 1:00 and :30 to rest until last round where I used up the whole 4:00

  16. Matt Z. says:

    1 assault bike round, 5 wall touch run rounds
    Ab work

  17. Elisabeth says:

    Metcon: ran inside did 9 wall touches to make 400m
    400m every round (step up for me usually I have to cut down)
    Burpees: 8/5/6/5/4/3 first round I did 20″ box step ups but then the rest of the rounds I did a 15″ box closer to where I was running

    Tabata ✔️

  18. Brett Christensen says:

    1.) 3 min AMRAP of
    15 cal bike
    15 PC 115
    Rest 3 min
    3 min AMRAP of
    12 cal bike
    12 PC 135
    Rest 3 min
    3 min AMRAP of
    9 cal bike
    9 PC 155
    1st = 1 round + 15 + 4, 2nd = 2 rounds, 3rd = 2 rounds
    2.) EMOM × 20
    Odd = 18 cal row
    Even = 6 deficit HSPUs with my hands on 25lb plates
    3.) 3 RFT
    .5 mi bike
    50 GHDSUs
    Total time = 17:50

  19. Shea says:

    Metcon ✅ w/20″ box-round one I jumped onto & off the box, the rest I stepped onto & off. My foot is hurting terribly tonight. 😞
    Tabata ✅
    Terrible demo of v-ups at 8:30/11:30 ✅
    Sorry guys

  20. Joshua G says:

    24″ box, Rx
    Score in May: 12 / 12 / 10 / 9 / 8 / 12
    Today’s score: 12 / 12 / 12 / 12 / 12 / 12
    Times: 2:51 / 3:14 / 3:23 / 3:36 / 3:40 / 3:34

    I completed my runs inside with 9 wall touches. Touched the front of the unused boxes against the wall though instead of the wall, which I now realize equals about 60 feet of running that I skimped out on over the course of the WOD. Whoops. I guess we won’t get too nit-picky. 😉

    Tabata: check

  21. Bryce says:

    4 rounds scaled
    2 min jump rope SUB for run as it was raining
    12 burpee bar jump overs

    Tabata… well…

  22. Megan says:

    All runs ( 400)
    20″ burp step overs
    12/7/7/7/4/9
    Could not breathe still trying to get my engine back 😏

    Tabata done

  23. Kim says:

    Completed 12 burpees each Rd
    20″ box set up and step down
    30-40sec rest b/t rds
    Tabata done

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