2016 December 26 WOD

Posted: December 26, 2016 in Uncategorized

We will be on a modified schedule today. Classes at 6AM, 10AM, 5PM & 6PM.

Metcon

“Flying V”
500m Row (Run 400/Bike 0.7)
25 Toes to Bar
500m Row
15 Front Squats (155/105)
500m Row
5 Rope Climbs
500m Row
15 Front Squat (155/105)
500m Row
25 Toes to Bar

Skills

5×10 Overhead Squats*
*Weights that can be done unbroken from the floor. Working on staying on the bar. I want a challenging weight, but this is barbell conditioning more than strength.

Advertisements
Comments
  1. stefgatlin says:

    21:56 – 65# FS, the rest Rx with runs

    Mobility instead of OHS – back was tight during the metcon

  2. jks says:

    23:33 Rowed / Knees2Chest / 105# FSs / 15 Rope from setting to standing
    OHS 3rnds x 65, 1×70# & 1×75#

  3. slchampine says:

    11:27 rx – run

  4. Doug Barnwell says:

    Flying V:
    19:28 RX (row)

    OHS:
    1×10 @ 135#
    4×10 @ 145#

    Extra:
    Weighted sit ups and dumbbell curls

  5. Kent says:

    25:27 ?
    Run
    Ttb to knee raises
    105/95# FS
    2 rope climbs + 3 x 3

    Knees sore from too many dunks yesterday on a 7 foot goal…

  6. Joy says:

    Flying V: 25:00
    Run
    Toes to bar: first set worked swings. did not touch bar every time. Second set: touched bar every time but swings weren’t nearly as good as first round of 25.
    FS: 83#
    Rope climbs: 3 for 1s (15 total) All big ropes were taken

    Strength:
    OHS 2×7 33#/ 4×10 33#

  7. Jesse G says:

    24:45
    115# FS (10-5 & 6-5-4)
    T2B broken 18-7 & 12-5-4-4

    OHS – 5×10 from floor, unbroken
    65/65/75/85/95

  8. Tanya says:

    24:23 with an extra 400m run at the end 🙄. Time was around 22:50 when I headed out the door for that run.
    103#

  9. Monte says:

    28:38 row

    OHS – 65, 75, 95, 115#

  10. Joshua G says:

    25:31
    155# 1st round of FS, 135# 2nd round of FS (back started to feel off)
    Rx T2B
    All runs

    Overhead squats:
    10x 65#
    10x 75#
    10x 85#
    10x 95#

  11. Shank says:

    23:21 with 135# for FS

  12. Bobby says:

    Flying V: 20:28 – biked 0.7 x4 – ran 400m x1

    OHS: 5 x 10 @ 95/95/95/115/135×7 – shoulder felt funny so dropped it.

  13. Mark Goff says:

    Metcon
    27:40
    135# FS
    Rest rx

    3×10 OHS @ 33#

  14. Rob H. says:

    23:16
    95#FS
    No skills….mobilized.

  15. Joe E says:

    Flying V: #135 26:19

    OHS 2 x 10 #95

  16. Matt Z. says:

    16:12 – 3.5 on AB
    135,155,185,205,215 for 7

  17. Andrew Tran says:

    26:47 on bike (.7), 115 FS

    Very unhealthy consumptions this weekend. Paid for it today.

    45# OHS

  18. Jennie says:

    Fun classes tonight!

    RX with runs
    17:57

    Heavy DL post WOD, OHS last Friday got my collar bone/shoulder hurting again. Will omit til the Open.

  19. Jennie says:

    Eli
    21:38
    75# FS
    Knee raises
    Runx2
    Bikex2

    Josie
    Completed 🙂

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

    Punching bag work

    18:00
    Assault bike
    Toes to rings
    155 # FS

    Some overhead squats:
    95/115
    215×1 got to parallel

    Got the itch to pick up something heavy so…
    Deadlifts singles 225/315/365/405/425/455 for a 10# PR!

  21. Shea says:

    23:35
    105# FS/all runs
    FS still a goat & slowed me down too much
    OHS w/Tanya

  22. Kim says:

    23:13
    95# FS/runs
    OHS-53/53/63×3

  23. Megan says:

    28:32 ? Would have been rx but no baby plates left so did 103#

    Still can’t breathe but toes to bar felt better and strung more together then what I have since baby

    Overheads
    85/33/33/65/65

  24. Brett Christensen says:

    1.) Hang Squat Snatch:
    60% * 3 = 130
    65% * 3 = 140
    70% 3 * 3 = 150
    2.) Snatch Pulls:
    105% 4 * 3 = 225
    3.) LBBS:
    78% * 5 = 300
    83% * 1 = 320
    78% * 5 = 300
    86% * 1 = 330
    78% * 5 = 300
    89% * 1 = 345
    4.) Muscle ups:
    6 * 6 unbroken MU, rest as needed in between sets
    5.) Flying V: 19:59 Rx’d, FS unbroken
    6.) OHS:
    95 & 115

  25. The Haggs says:

    Joe 24:34 @ 115# ( all runs)
    Hollie 23:40 @ 90# ( all runs)

    First time for us to do all rope climbs!!!

  26. Cara says:

    26:06 @93#
    all runs

    No OHS

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