2017 February 1 WOD

Posted: January 31, 2017 in Uncategorized
Speed Rope Demo and Double Under Clinic

We will have a couple of people visiting the gym today in every class showing their jump ropes and providing a double under clinic for all that are interested. You are free to join in the 15-20 minute demo/clinic or work on your own during this time.

Metcon

3 rounds of:
AMRAP 4
30/20 Calorie Row/Bike
30 25โ€™ Shuttle Sprints
AMRAP Double Unders in remaining time
Rest 4 minutes between rounds.

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Comments
  1. Blake Lambert says:

    WOD- 200 reps

    Cool DU clinic.

  2. jks says:

    Metcon Row 30cal x 3, Shuttle 30,25 &21
    No time for DUs

  3. Brett Beckham says:

    Metcon: Row 30cal x 3, 30 shuttle runs, 55 DU, 54 DU. 40 DU

  4. Kent says:

    Metcon:
    Bike: 25,20,20 cals
    lines: 20,15,15
    DU’s: 15, 18,18 (actual)

    Total: 166

    New jump rope, instructions helpful!

  5. Lance Austin says:

    Rx Bike- 44, 17 & 24 dubs

  6. Cara says:

    Rows
    Shuttle runs
    15/42/49=106 dubs

    Tested out a rope during the first round, but it was too short so went back to my ol’ trusty!

  7. Mark Goff says:

    Metcon
    Rd 1
    30/30. 21 dubs
    Rd 2
    30/26. 22 dubs
    Rd 3
    30/26 15 dubs

  8. Bobby says:

    AMRAP: 181 Rx – 68/57/56

  9. Joe E says:

    Metcon: Row 30cal x 3, 30 shuttle runs, 15 DU, 12 DU, 10 DU

  10. Sara M. says:

    Fun times testing out the new ropes! Totally bought a new one post-WOD as it’s lighter and faster than my RX rope!๐Ÿ‘๐Ÿป

    Metcon – scaled
    3 rounds of:
    AMRAP 4
    15 Calorie Row/Bike
    20 25โ€™ Shuttle Sprints
    AMRAP Double Unders in remaining time
    Rest 4 minutes between rounds.

    Dubs: 58/33/34 = 125 total (used Mute Sports demo rope)

    My freaking shoes came untied every single round! Ugh. No clue what’s up with that?! Pain in the butt!๐Ÿ˜œ

  11. Matt Z. says:

    238
    Comptrain FS,bench,rope climb made partner WOD with Brett 21:49.

  12. Monique says:

    28 DU’s in total WHOOHOO!!!

    20cals, 30 runs & generally 45-50 seconds for DU attempts

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

    Bike cals: 30/25/25
    Shuttle runs: 30 ea.
    DU: 53/38/25 = 116

  14. Brett Christensen says:

    1.) C&J:
    Heavy Single: 280 PR!
    85% of H.S. = 240
    90% of H.S. = 250
    2.) Clean pulls:
    105% 4 ร— 2 = 300
    3.) LBBS
    Heavy single: 390 PR!
    85% of H.S. = 330
    90% of H.S. = 350
    4.) Gymnastics Conditioning:
    4 RFT
    8 Strict C2Bs
    8 C2Bs
    8 BMUs
    1 min rest
    15:03
    5.) Conditioning:
    Doubled reps and did it as a partner WOD with Matt Z
    42 FS @ 185
    36 BP @ 185
    18 RC
    36 FS
    30 BP
    12 RC
    30 FS
    24 BP
    6 RC
    Time = 21:49

  15. Justin Harrison says:

    155 DU’s with rows

  16. Marcia Jo says:

    Metcon: a measly 37 (17/5/15)

    15 cals/30 sprints
    15/25
    15/25

  17. Megan says:

    Dubs no buneo today . Did buy a fancy new rope afterwards when I practiced more with the mute rope.
    I didn’t hate rowing today hmmmmm
    30/40/40 dubs

  18. Carrie says:

    Metcon – 96 singles (just enough time left each round to get something done)
    20 cal/30 sprints/8 singles
    15 cal/30 sprints/38 singles
    15 cal/25 sprints/50 singles

  19. Brandy says:

    First round… 20 calories / 30 25′ touches/ 4 DUs… Round 2 and 3…15 calories / 30 25′ touches / 8 DUs…. Ouch just couldn’t breath.

    Got a lot of DUs during the clinic and then died during the WOD… Just can’t breath yet. Working on it…. One lay down between round 2 and 3… Jayson keeps calling me out.

  20. Barb Beiter says:

    COACH – Megan
    Metcon
    3 rounds of:
    AMRAP 4
    30/20 Calorie Row/Bike 1-20c, 2-15c, 3-15c
    30 25โ€™ Shuttle Sprints 1-25, 2-20, 3-20
    AMRAP Double Unders in remaining time
    Rest 4 minutes between rounds. 7,7,7 did combo single and DBL tries

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