2017 April 12 WOD

Posted: April 11, 2017 in Uncategorized
Skills

EMOM x 12
Odd: 8 Power Snatches (choose weight for working on cycling, staying on bar)
Even: 8 Handstand Push-ups (6” deficit for added challenge)

Metcon

For time:
50/40 Calorie Row or Bike (or Run 800)
Then,
5 Rounds of:
10 Burpees
10 Toes to Bar
Then,
50/40 Calorie Row or Bike (or Run 800)

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Comments
  1. Joe E says:

    Emom: ✔️

    Metcon: Rx Team of 3 Rob, Jay, Joe
    Reps 471 3 full rounds finished the bike and got 21 cleans at 205. Joe got 1 for a PR 😳 Jay and Rob did the other 20.

  2. Brett B says:

    Snatch 8/6/5/5/5/5 #95
    HSPU 8/8/5/5/5/5 with #45 plate for deficit
    Metcon: 14:53 ran 800

  3. Haley says:

    EMOM:
    55# snatches, all but one set was 8
    Did some kipping HSPUs, some negatives and some A-frame

    Metcon: 21:14ish
    Row, ring knee-to-elbows, bike
    Lance tried to kill me on the bike but I’m grateful. I just can’t walk.

  4. Kent says:

    EMOM 12
    PS 65#
    L-sit pp: 15#

    MetCon: 20:57
    Runs
    Laying ttb

  5. Jim D says:

    EMOM
    Even (power snatch 95#): 8 each round
    Odd (hspu with abmat): 6/5/4/5/5/3

    METCON
    Bike 50 cal 2:42
    5 rnds- 10 burpees and 10 T2B
    Row 50 cal 2:51
    Total 18:48

  6. missychamp2016 says:

    Metcon 17:28
    Rowed 40 cal
    5 Rounds of
    10 burpees
    10 knees to chest
    Rowed 40 cal

  7. Mark Goff says:

    Skills
    HSPU
    8 first rd, 5 rest
    Snatch
    85# rds 1&2
    75# rest

    Metcon
    18:20rx

  8. Rob H. says:

    Emom
    HSPU4/3/2/1/1/1/2/1
    95# PS unbroken
    Metcon
    17:53 Run
    Extra
    Mobility work
    50 Bench press GHDs with bar
    50 med ball(20#) GHDs

  9. Joe F. says:

    Emom
    95# 8/8/8/8/8/8
    HSPU 6/4
    Laying TTB 8/8/8/8

    Metcon
    20:09
    800m run
    1st rd 10 burpees/ 10 TTB
    2-5 Rds 10 burpees/ 10 Knee ups
    800m run

  10. Kimberley says:

    Emom
    Snatches @ 45# mostly UB, last few sets I did a slight reset
    HSPU from a box

    Metcon 16:39
    Row
    Finished 5 rounds at 14:36 (knee raises)
    Row

  11. Marcia Jo says:

    Skill (aka metcon):
    55# snatches
    Only got 5 one round. Last 2 were not unbroken
    Pike push-ups

    Metcon: 22:47
    Ran
    Knee raises

  12. Cara says:

    EMOM: 60# snatches, all unbroken
    Hspus- worked the negative for 4 reps each rd. Felt like I was actually working the negative for once instead of just falling.

    Metcon 17:53 rx’d – row
    Super slow today. Body felt extremely fatigued during metcon, especially low back and abdominals. Rows were a struggle today and could barely string any T2B together.

  13. Matt Z. says:

    115 snatch
    45 lb high temps deficit kipping HSPUs
    13:09 – core pretty shot – mostly single T2B
    Rows

  14. Josh M. says:

    EMOM:
    65# Snatches I need to do better with form
    A Frame Pushups.. Holy Hell these were horrible.. I’ve only ever done L-Sit Presses but Megan convinced me to step it up, and I’m more than willing if I’m able.. I did 4 on my best round, but could barely do 3 the other 5 rounds.. but I have to start somewhere.

    Metcon:
    18:30
    Row and Knee Rasies

  15. Jennie says:

    Yoga at noon
    Coached 430/530
    Hit warm up 1 and warm up 2 and Metcon 1. No time for Metcon 2.

    Last 2 rounds at 65#, started at 75#
    Did 4″ deficit, started at 8 and ended with 4 reps

  16. Brett Christensen says:

    1.) 2 PC + 3 FS:
    60% = 170
    65% = 185
    70% = 200
    75% * 2 = 215
    2.) CP:
    85% * 5 = 245
    90% 3 * 5 = 260
    3.) LBBS:
    60% * 4 = 245
    65% * 4 = 265
    70% * 4 = 285
    75% * 4 = 305
    80% 3 * 4 = 325
    4.) Gymnastics:
    4 sets of
    4 weighted C2Bs @ 20
    4 C2Bs
    4 BMUs
    5.) 5 RFT:
    30 cal row
    10 BP @ 185
    5 Box Jumps @ 41″
    time = 19:30
    6.) Bike:
    EMOM * 10, 10 cals
    :23/:24/:24/:24/:23/:23/:24/:22/:23/:24
    7.) Double KB front rack holds w/ 72s:
    accumulated 3 min :30 at a time = terrible
    8.) ROMWOD

  17. Megan says:

    Lots of work today !
    55# snatches all unbroken
    45# plate deficit HSPUs which was 4″
    Omgee these were tough towards the middle to the end 4/3/5/5/4/2

    18:01 with runs turtle slow runs
    Core was gone during this !

  18. Joe E says:

    Emom: #95 and HSPU attempts

    Metcon: 18:58 row row

  19. The Haggs says:

    Joe
    14:19 RX (row)

    Hollie
    17:12 (run)
    I did 2 rds of T2B, then 3 rds of T2B on the rings

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