2017 January 2 WOD

Posted: January 2, 2017 in Uncategorized
Metcon

EMOMx24
Minute 1: 40 Double Unders
Minute 2: 15/12 Calorie Bike
Minute 3: 15 Bar Facing Burpees
Minute 4: 20 GHD Sit-ups

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Comments
  1. Jim D says:

    METCON
    DU 6×40 (last 2 rnds unbroken)
    Bike 6×15
    BFB 10/8/7/6/7/7
    AB Mat SU 15/16/15/15/14/19

    Extra
    EMOM 5rnds T2B until broken
    10/9/8/8/6
    DL Work
    5×205#
    5×255#
    5×305#
    3×355#
    2×385#
    5×305#

  2. Bobby says:

    EMOM:
    BFB: 12/10×5
    GHDSU: 15/15/12×4
    DUs: Rx
    Bike: Rx

    Extra: 2k row – 8:30 – 3:57/4:33

  3. Groves says:

    That sucked. I have a goal to get better at BW stuff this year, hopefully that will lead to less BW.

    And thanks to whoever made me google “Kelly Starr” on my city issued phone. BTW don’t google that.

  4. stefgatlin says:

    Bike – 12/10×5
    BFB – 15/12×5
    GHD – 20 each round
    Dubs – 20 each round

    Post WOD mobility

  5. Kent says:

    1000 yard swim
    40 x 25 yrds
    FS, 20; ss, bs
    Bench press 95#, 18 reps
    Pc’s; lp, pull-ups 12

  6. Rob H. says:

    Dubs 20 per round
    Bike cals 10 per round
    BFB 10 per round
    GHD 10 per round on 1st and 2nd
    3-6 20 an mat sit ups

  7. Mlday says:

    GHD Rx (6)
    DUs Rx (6)
    Bike/row Rx x3/10/10/9
    burpee over bar Rx x5/14

  8. Dave says:

    SU, bike, BFB, ab mat sit-ups

  9. slchampine says:

    DU/GHd/bike/burpees
    Never got through the bike calories

  10. Matt Z. says:

    Got 1 full round, then it fell apart.
    DUs only completed movement.

  11. Brett B says:

    First round RX’d. After that it got rough. Did get 40 DU each round.

  12. Kim says:

    Dubs RX
    Bike 10×1/8×5
    BOTB 10×6
    GHD 10×2 transition was to timely
    Abmat sit-ups 20×4

  13. Monique says:

    Round 1 – 54
    Round 2 – 34
    Round 3 – 34
    Round 4 – 33
    Round 5 – 38
    Round 6 – 38

  14. Joe E says:

    Rd 1 Dubs Assault BFB GHD’s
    Rd 2-6 20-25 Dubs
    Assault 13-15 cals
    10-13 BFB
    15 weighed sit ups 20lb ball

  15. Mark Goff says:

    30-40 DU
    8 cals on bike
    8 BFB
    15-20 GHD/SU

  16. Jennie says:

    630 class
    Started on BFB
    6×10
    3×15 GHD, 3×15 Abmat (may not be conditioned to more GHD yet, not sure)
    6×30 DU
    6×10 Bike (actually got 14 last minute bc Brett wouldn’t let us quit early)

    Goal today was to work on heart rate control, keeping moving, not red-lining, how do I feel at certain reps, etc. Accomplished.

  17. Shank says:

    DUs- RX 1/2/3/5. 30 on rounds 4 and 6
    Bike- 12/10/10/10/10/10
    Burpees- 10/10/10/8/8/5
    Ab mat sit-ups- 20 every round.

  18. Tanya says:

    DU rx, 4 rds UB
    Bike 12×4/10×2
    BOTB 10×6
    Abmat SU 20×6

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

    Started at GHD’s

    GHD: 20/18/18/15/15/15
    DU: 40×6 (5 rnds unbroken)
    Bike: 12×6
    BoB: 12×6

  20. Marcia Jo says:

    Well. What a way to start 2017 physically. Just a real kick in the pants lol

    DUs: 35/14/26/22/16
    Bike: 10/6/5/6/5/6
    BFB: 7/7/6/6/6/6
    Weighted SUs (12# WB): 15/12/10/10/12/19

  21. Elisabeth says:

    Metcon
    DU attempts: 2/1/3/4/3/6
    Bike: 6/4/5/5/5/6
    Burpees: 5/4/5/5/5/6
    Sit ups: 14/12/12/15/14/20

  22. Nichole Dyer says:

    Each round
    10 DU
    10cal bike
    10 bar facing burpees
    20 sit-ups
    Total
    60,60,60,120

  23. Kimberley says:

    Did some work, didn’t count reps. Still trying to recover from sinus crud

    Bike around 5-6 cals
    Sit-ups around 15-20
    DU attempts & wall kicks
    Burpees step over barbell

  24. Patrick Moody says:

    Metcon
    20 to 30 du
    10 cal assault bike
    10 to 8 Bfb
    10 ghd sit ups

  25. Brett Christensen says:

    @ Home
    1.) Snatch:
    2 Squat Snatches | 130 lbs
    2 Squat Snatches | 140 lbs
    2 Squat Snatches | 150 lbs
    2 Squat Snatches | 160 lbs
    1 Squat Snatch | 175 lbs
    2 Squat Snatches | 175 lbs
    1 Squat Snatch | 175 lbs
    2 Squat Snatches | 175 lbs
    2.) Snatch Pulls
    3 Snatch Pulls | 225 lbs
    3 Snatch Pulls | 225 lbs
    3 Snatch Pulls | 225 lbs
    2 Snatch Pulls | 235 lbs
    2 Snatch Pulls | 235 lbs
    2 Snatch Pulls | 235 lbs
    3.) LBBS
    5 Back Squat (Low Bar)s | 310 lbs
    1 Back Squat (Low Bar) | 330 lbs
    5 Back Squat (Low Bar)s | 310 lbs
    1 Back Squat (Low Bar) | 340 lbs
    5 Back Squat (Low Bar)s | 310 lbs
    1 Back Squat (Low Bar) | 350 lbs
    @ CFJ
    4.) EMOM Started on GHDs
    GHDs: 20/20/20/20/19/15
    DUs: 40/40/26/40/40/40
    Bike: 15 on the first, then shooting for 10s but didn’t maintain it.
    BFB: Same as Bike
    5.) Gymnastics Conditioning
    3 * 3 legless rope climbs w/ 2 min rest in between sets
    directly into
    3 * 6 rope climbs same rest
    :42/2:42/3:25/5:25/6:18/8:18/9:56/11:56/13:23/15:23/16:43

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