2017 January 27 WOD

Posted: January 26, 2017 in Uncategorized
Metcon – GO UNBROKEN

15-12-9-6 Toes to Bar
15 Wall Balls

Core Work

3 rounds, not for time:
25 GHD Sit-ups
1 minute Overhead Dumbbell Hold (50/35)

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Comments
  1. Shank says:

    METCON – 4:59 w/ 20# wall ball

    Extra – split GHDs and sit-ups. 10/15 each round.

  2. jks says:

    Metcon 5:11 K2Chest & 14# WB
    Extra 15GHD/10Abmat x 3 rnds
    40DBs 30 seconds / 30DBs for remaining 2:30

  3. Kimberley says:

    Metcon 6:02 modified
    Knee raises
    15# DB PP

    Extra
    Hip extensions
    15/20# OH DB hold

  4. Mark Goff says:

    Metcon
    5:18

    Core work done rx

  5. Wilks says:

    4:22
    Miscellaneous extra work

  6. Jesse G says:

    4:43 unbroken
    20# ball

    Extra: AbMat sit-ups and 35/30/30 DB hold

    PC+PC+Jerk
    115/115/135/135/155/155/175/175

  7. Rob H. says:

    5:05
    Did some lower back work afterwards
    Dumbell holds 50# failed last round. Only 30sec(shoulder mobility 👎)

  8. Monique says:

    Metcon – 4:26 with knees to chest & 12#WB

    Extra –
    5 GHDs each round
    20 weighted butterfly sit ups
    30# dumbbell holds

  9. Bobby says:

    Metcon: 3:30 Rx

    GHDSU: 3 x 25
    ODH: 3 x :60 @ 50/50/70

    FS:
    3 @ 255#
    1 @ 265#
    3 @ 255#
    1 @ 275#
    3 @ 255#
    1 @ 285#

  10. Matt Z. says:

    3:24
    Had to double kip the last 6 T2B, so not unbroken.
    Overhead holds and GHDs.

  11. Megan says:

    3:22 or :29 rxd
    All Wbs unbroken
    First 15 T2B unbroken felt great and post preggers PR / 8-4/ last two sets broken

    Extra completed med ball sus /35# holds

  12. Elisabeth says:

    Metcon
    5:40
    Knee raises
    12# WB

    Extra work
    Ab mat sit ups with 10# WB
    20 DB holds

  13. Doug Barnwell says:

    Metcon:
    5:17 w/ 20# med ball
    WBs unbroken

    Core work:
    Completed RX

    Extra:
    Ran 1 mile
    Bench press
    Ring MU work

  14. jkeel 42/5'9/180ish says:

    Metcon:
    3:17 rx’d
    unbroken

    Core work:
    All GHD’s
    Overhead DB 1 min walks
    50/70/100

  15. Brett Christensen says:

    1.) Snatch:
    60% * 2 = 130
    70% * 2 = 150
    75% * 2 = 160
    80% * 2 = 170
    85% * 1 = 185
    90% * 1 = 195
    95% * 1 = 205 F
    2.) C&Js:
    60% 2 + 1 = 165
    70% 2 + 1 = 195
    75% 2 + 1 = 205
    80% 2 + 1 = 220
    85% * 1 = 235
    90% * 1 = 250
    95% * 1 = 260
    3.) LBBS:
    60% * 2 = 230
    70% * 2 = 270
    75% * 2 = 290
    80% * 2 = 310
    85% * 2 = 330
    90% * 1 = 350
    95% * 1 = 365
    4.) Gymnastics Conditioning:
    8 * 3 Strict deficit HSPUs @ 4.25″ (hands on the 55s)
    3 * 8 Kipping deficit HSPUs @ 4.25″
    5.) Conditioning:
    8 min AMRAP of
    3 C&Js @ 155
    3 Burpees over the bar
    6/6, 9/9, 12/12,….
    I got 9 into the 15 C&Js

  16. Matt g says:

    4:04 metcon with 20lb ball..
    Did the extra ghds and holds

    *note, more holes need to be drilled on the ghd

  17. slchampine says:

    3:43 rx

  18. Justin Harrison says:

    5:19 20# ball

  19. stefgatlin says:

    Metcon – 5:46 – 14# ball – all wallballs unbroken and first round of T2B unbroken
    Core – all GHD’s to just below parallel – 35# DB holds for 40 seconds each round

  20. Joe E says:

    Metcon: 5:21 Rx

    Extra: 3 rounds of 15 GHD’s
    3 rounds of OH holds #50

  21. Tanya says:

    5:12 ttb broke down quick

  22. Jennie says:

    Made up on Saturday, coming off of 3 days off due to low back and neck pain.
    3:45 all unbroken except round of 9 T2B broke 5/4

    Knew not to try GHDS but I did try overhead holds and completed one round but it was very aggravating on my neck.

  23. missychamp2016 says:

    Metcon – GO UNBROKEN
    15-12-9-6 Toes to Bar. Knees to ❓
    15 Wall Balls 8#
    5:15

    Core Work
    3 rounds, not for time:
    25 Sit-ups✅
    1 minute Overhead Dumbbell Hold (50/35)✅

  24. Cara says:

    Metcon: 6:28
    Got that kipping rhythm going the first round and couldn’t get it back. Really need to work on these.

    All sets of 15 WB unbroken.

    Core Work:
    Didn’t want to mess with adjusting the GHD machine so did 3 sets of 14# med ball sit-ups and 35# DB holds.

  25. Patrick Moody says:

    Metcon
    5:29
    Did strength
    GHD
    40 overhead db

  26. The Haggs says:

    Joe 6:25. 20# WB
    Hollie 4:48. 12# WB. Knees to elbow

  27. some heretic zed — “… I often say semi-jokingly that I am a conscript in the Army of Occupation of the Gender War, left behind by the Sexual Revolution.”Well, that would suggest you’re getting laid, at least rhetorically, right?Now please go read Men Are From Mars, Women Are From Uranus, OK?

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