2016 December 14 WOD

Posted: December 14, 2016 in Uncategorized
Metcon

“Freedom Sauce”
AMRAP 3:
21 Overhead Squats (95/65)
21 Burpees over Rower
Max Calorie Row
Rest 3:00
AMRAP 3:
18 Overhead Squats (115/80)
18 Burpees over Rower
Max Calorie Row
Rest 3:00
AMRAP 3:
15 Overhead Squats (135/95)
15 Burpees over Rower
Max Calorie Row
Rest 3:00
AMRAP 3:
12 Overhead Squats (155/105)
12 Burpees over Rower
Max Calorie Row

Skills

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

Advertisements
Comments
  1. Cara says:

    OHS=๐Ÿ๐Ÿ๐Ÿ๐Ÿ
    21+13 @ 45#
    18+18+2 @ 45#
    15+15 @ 55#
    12+12+10 @ 55#

    Extra: 50 12# med ball sit-ups and LOTS of laughs courtesy of Will Stone and Lindsey Bradford ๐Ÿ˜‚๐Ÿ˜‚

  2. Doug Barnwell says:

    โ€œFreedom Sauceโ€
    AMRAP 3:
    21 Overhead Squats @ 95# (unbroken)
    21 Burpees over Rower
    11 Calorie Row
    53 Reps
    AMRAP 3:
    18 Overhead Squats @ 115# (unbroken)
    18 Burpees over Rower
    8 Calorie Row
    44 Reps
    AMRAP 3:
    15 Overhead Squats @ 135#
    15 Burpees over Rower
    7 Calorie Row
    37 Reps
    AMRAP 3:
    12 Overhead Squats @ 155#
    3 Burpees over Rower
    0 Calorie Row
    15 Reps

    Total Reps: 149 (26 Calories)

    Extra:
    Made up 9 missed Burpees over Rower
    15 HSPUs in EMOM

  3. Justin Harrison says:

    16 cals Rx; first 3 rds OHS unbroken; did not get to rower on rd 4

    HSPU afterward

  4. Kimberley says:

    Metcon 1 2 cals 22# OHS
    Metcon 2 7 cals 22#
    Metcon 3 5 cals 33#
    Metcon 4 11 cals 33#

    Worked on DUs

  5. Tanya says:

    yesterdays wod

    EMOM x 7
    5 UB HSPU was my plan but lost balance rd 1 & 7 on first reps so came off wall. other rds UB

  6. Brett Christensen says:

    1.) Power Cleans:
    65% 3 ร— 2 = 185
    2.) Clean pulls:
    75% 3 ร— 3 = 215
    3.) LBBS:
    65% 3 ร— 2 = 255
    4.) For time
    5 legless rope climbs
    25 cal assault bike
    Rest 2 min
    4 legless rope climbs
    20 cal assault bike
    Rest 1:30 min
    3 legless rope climbs
    15 cal assault bike
    Rest 1 min
    2 legless rope climbs
    10 cal assault bike
    Rest 30 sec
    1 legless rope climb
    5 called assault bike
    2:41/4:41, 7:45/9:15, 11:29/12:29, 13:58/14:28, 15:12
    5.) ROMWOD

  7. Marcia Jo says:

    Well. I was present. Only made it to the rower once.
    33# OHS round 1, 45# OHS for the rest

  8. Joe E says:

    “Freedom Sauce”
    Rd 1 #55 11 cals
    Rd 2 #55 8 cals
    Rd 3 #75 10 cals
    Rd 4 #75 13 cals
    all burpees and OHS completed

    Extra: Dubs

  9. The Haggs says:

    Joe
    #75- 6 cals
    #75- 8 cals
    #85- 12 cals
    #85- 19 cals

    Hollie
    #55- 3 cals
    #65- 6 cals
    #70- 12 cals
    #75- 16 cals

  10. […] Skill of choice -or- EMOMx7 Unbroken Handstand Push-ups Depending on level of ability, pick a number you feel like you can maintain for 7 minutes. Try to beat your performance from December 14. […]

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s