2016 December 28 WOD

Posted: December 28, 2016 in Uncategorized
Metcon

4 RFT
20 Wall Balls (30/20)
20 Kettlebell Swings (72/53)
20 Burpees
20 Chest to Bar Pull-ups

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Comments
  1. Doug Barnwell says:

    Metcon:
    32:59 RX

    Strength:
    Front Squats
    1×5 @ 225; 4×5 @ 255
    5 Sets of Bent KB Rows (12 each arm at 53#)

    ROMWOD

  2. Jim D says:

    33:46Rx
    ROMWOD ✅

  3. Shank says:

    METCON: 30:21
    Wall Balls – 30#/started 30# dropped to 20#/ 20#/20#
    KB Swings – RX
    Burpees
    Some C2B. Mostly pull ups

  4. stefgatlin says:

    26:08 – 20# wall ball, 40# KB, pull-ups
    Romwod done

  5. Bobby says:

    @ the Lift

    WOD: 20:43
    WB: 25# unbroken
    KBS: 50# unbroken
    Burpees
    Pull-ups: strict/strict/regular/regular

    Immediately post WOD:
    200m swim – 25m intervals – very slow – 35″-40″ per lap

  6. Kent says:

    1000 yard swim
    40 x 25yrds
    Freestyle, breaststroke, side stroke,

  7. slchampine says:

    Rx
    26:11

  8. Dave says:

    WB 14, KB 35, some pull-ups mostly ring rows 27:06

  9. Joe E says:

    Devil Metcon: 29:57
    WB 25
    KB 60
    Burpees ✔️
    Pull-ups kipping prob 65 & jumping 15ish

  10. Jennie says:

    530 class
    21:38 RX except KBS to hairline level
    Hands are very sore from yesterday’s bar MU
    Almost quit after rd 2…barf

  11. Brett Christensen says:

    1.) Hang Squat Clean
    60% * 3 = 170
    65% * 3 = 185
    70% 3 * 3 = 200
    2.) Clean Pulls
    105% 4 * 3 = 300
    3.) Split Jerks:
    60% * 3 = 165
    70% * 3 = 195
    75% * 3 = 205
    80% 2 * 3 = 220
    4.) Front Squats:
    78% * 3 = 270
    83% * 1 = 290
    78% * 3 = 270
    85% * 1 = 295
    78% * 3 = 270
    87% * 1 = 300
    5.) For time:
    10 legless rope climbs + 10 rope climbs. Total time = 9:37
    6.) For time:
    21-15-9
    Power Snatches @ 95
    Wall Balls @ 30
    Total time = 6:36

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

    26:25 rx’d

    After round 1 I hated it.

  13. Blake says:

    27:03 Everything RX except for pull-ups after round one went to strict.

    Good WOD

  14. Kim says:

    Done 12/29
    26:50
    14#
    45#RKBS
    40C2B pull-ups/40situps

  15. Lance Austin says:

    31:00

  16. Megan says:

    31:32
    15# WB
    43# KB
    Burps
    Kipping pull ups

  17. Barb Beiter says:

    Metcon 29:29
    4 RFT
    20 Wall Balls (30/20) 8#
    20 Kettlebell Swings (72/53) 18#
    20 Burpees box burpees with 20″ box
    20 Chest to Bar Pull-ups jumping chest to bar

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