2016 December 9 WOD

Posted: December 9, 2016 in Uncategorized
Metcon

With a running clock:
AMRAP 5:
Burpee Box Jump Overs (24/20)

– Rest 5:00 –

AMRAP 4
25′ Shuttle Runs (1 foot must cross the line at each turn around)

– Rest 4:00 –

AMRAP 3
Power Cleans (155/105)

– Rest 3:00 –

AMRAP 2
Wall Balls (30/20)

– Rest 2:00 –

AMRAP 1
Max Unbroken Pull-ups

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Comments
  1. Kent says:

    MetCon: 200
    Scaled: Box step on and over, 20″
    PC’s 105#
    20# wb
    banded pull-ups

    Extra: 400m run; 50 push-ups as 15/10/5/5/5/5/5.

  2. Shank says:

    METCON: 198
    Burpee box jumps – 46
    Shuttle Runs – 73
    Power cleans – 24 135#
    Wall balls – 37 25# ball
    PUs – 18

  3. jks says:

    Metcon 171
    20″ BBs 36
    SR 56
    PC 115# 25
    WB 20# 39
    RR 15

  4. Kimberley says:

    Burpee box step 16″ 40
    Shuttle runs 61
    PC 65# 25
    WB 12# 33
    Ring rows 18
    Total reps 177

  5. Mark Goff says:

    BBJ – 38 24″ box
    Run- 65
    PC – 26 135″
    WB -32 25#
    PU – 15
    Total- 176

  6. Bobby says:

    Total: 226 Rx
    BBJO: 61
    Shuttles: 67
    155# PC: 32
    30# WBs: 44
    UB PUs: 22

    Bench press: 2×10 @ 135/155

  7. Shea says:

    191 Rx
    BBJO 50
    Shuttle runs 70
    PC 25 (had some BB issues-may have gotten a couple more)
    WB 33
    PU 13 (10 strung together, then 3 more before letting go)

  8. Doug Barnwell says:

    Metcon:
    213 RX (46/76/27/46/18)

    Extra:
    MUs work
    Bench press

    5 Super Sets:
    10 Bent DB Rows @ 65# (each arm)
    25 Weighted sit-ups @ 72#

  9. Monique says:

    Total: 175
    Box jumps – 37 @ 16″
    Runs – 66
    Cleans – 30 @70#
    Wallballls – 31 @ 14#
    Pull ups – 10 with a skinny green band

  10. Elisabeth says:

    29 burpee box jumps 20″ box
    58 shuttle runs
    17 power cleans 85#
    48 WB 14#
    15 jumping pull ups
    167 reps total

  11. Brett Christensen says:

    1.) Snatch work: all singles, make/miss move on
    65% × 3 = 140
    70% × 3 = 150
    75% × 3 = 160
    80% × 2 = 175
    85% × 1 = 185
    90% × 1 = 195 failed
    80% 3 × 1 = 175
    2.) Clean and jerks:
    65% 2 + 1 = 180
    70% 2 + 1 = 195
    75% 2 + 1 = 210
    80% × 2 = 220
    85% × 1 = 235
    90% × 1 = 250
    80% 3 × 1 = 220
    3.) LBBS:
    83% 7 × 3 = 320
    4.) 15 min AMRAP of:
    12 Box Jumps 30 inches
    9 Powers Snatches 135
    6 Bar MU
    4 rounds + 1
    5.) 5 RFT:
    10-8-6-4-2 90lb duffle bag over the shoulder
    50 ft hand stand walk
    20-16-12-8-4 pistols
    50 ft hand stand walk
    I just did 2 rounds and it took around 27 min.

  12. Megan says:

    Before coaching 4:30 class
    Not feeling it
    BBJO 20″ -35
    Shuttle runs – no idea was talking the whole 4mins
    PC – 105# 22
    WB- 23
    Pull-ups – Kipping post preggers PR strung 10 together without stopping 🙌🏻

  13. Kim says:

    On Sunday 12/11 @ home
    169
    51BOTB 20″
    (Sub for shuttle sprints)45 Calories on bike
    18 Power Cleans @93#
    45 WB @10#
    14 UB pu (pr)

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