2017 April 24 WOD

Posted: April 23, 2017 in Uncategorized
Class Warm-up

Set up your equipment for the Metcon, complete 1 round through of the 1st number of all movements. 5 WB, 5 DU, 4 BJ, 4 T2B, 3 C2B…etc.

Skill & Drills

EMOMx5*
3 Power Cleans + 3 Front Squats + 3 Push Jerks
*You should be able to complete these movements with the barbell you already have set up for the Metcon.

Metcon – “Open Test”

AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups
Compare to September 29, 2016

Advertisements
Comments
  1. Lauren Phillips says:

    Open Test
    85#
    249 reps (TTB on rings)

  2. The Haggs says:

    Joe
    270
    WB 20#, 20inch box, DU, T2B, C2B/PU, 115#
    (5 more than previous time)

    Hollie
    254
    WB 14#, 20inch step-ups, DU, T2B with some knee raises, C2B/PU, 85#
    (2 more than previous time)

  3. Jim D says:

    EMOM 135# for all movements

    Open test METCON
    244 reps 20# WB, 24″ Box, T2B and C2B Rx, 135# clean. Tripped up on last DU and took way to long to get that last rep…(maybe 1 minute lost and a lot of frustration)

  4. Kent says:

    280
    10#wb
    Laying ttb
    Push-ups
    SU’s
    75# cleans, pp
    Whew!

  5. jks says:

    EMOM 100#
    Metcon 231
    WB 15#, SUs 100, BxStps 20″, K2Chest, Jumping PUs

  6. stefgatlin says:

    261
    85# – had to redo a few C2B’s because some didn’t touch

  7. Brett Beckham says:

    #135 for movements in Skills as well as Open Test.
    267

  8. Luke B says:

    EMOM – 145

    Metcon – 261 Rx (1jerk)

  9. Jay says:

    Metcon 262
    145#

  10. Tim C says:

    Metcon 225
    20# WB, 24″ box, TTB, PUs.

  11. Josh Maxwell says:

    EMOM
    75#

    Metcon
    264 Reps
    15# WB
    2 for 1 Singles
    16″ Box first time I’ve ever jumped up on a box during a Metcon
    Knee Raises
    Ring Rows
    75# PC
    75# Jerk

  12. Mark Goff says:

    EMOM ✔️ With 115#

    Open test
    255
    20# WB
    DU unbroken
    20″ step ups
    T2B
    PU
    BFB
    115# cleans (15 total)

  13. Kimberley says:

    Strength/Emom @ 55#

    Open Test 260 reps (Previous 248)
    10# WB
    50 SU
    16″ box step
    Knee raises
    JPU
    Burpees
    Finished the cleans @ 55#

  14. Blake says:

    AM
    5mile Ruck Run @55lbs in 57min
    -With Bobby-

    PM
    EMOM 5
    75# Sandbag
    Hang Cleans
    Front Squats
    Push Press

    Metcon
    50 Wall Balls
    50 Step Ups
    40 Box Jumps
    40 GHD Sit-ups
    30 C2B
    17 Burpee o/Sandbag

    Post WOD
    30 Rope Climbs in vest- 23 minutes
    -with Bobby & Justin-

  15. Nik says:

    201
    #15 wb
    DU RX
    24″ box jump (with 1st epic fail)
    T2B RX
    C2B RX (with tear)

  16. bigdolan says:

    Penguins for dubs
    Everything else rx

    25 C2b

  17. Bobby says:

    1.) AM ruck with Blake – 5 miles – 2 miles with about 55# – emptied pack and did last 3 miles with about 15# – about 57 minutes I think. Humbling.

    2.) 5 min EMOM w/ 145# unbroken

    3.) “Open test”: 255 Rx – WBs UB – T2B & C2B slow singles – 4 reps less than last time but 1st time doing it as Rx.

    4.) 30 rope climbs w/ 25# plate carrier: 22:something – w/ Blake and Justin.

    5.) ROMWOD

  18. Jimmy H says:

    Open test 236 RX
    Extra deadlift work

  19. Shea says:

    Skill/drills w/95#
    Metcon: Open test 264 Rx w/squat cleans
    PR-first time to get to the jerks

  20. Monique says:

    EMOM – 70#

    Metcon – 218

    • Monique says:

      12# WB
      50 penguin jumps
      40 20″ box step ups
      40 laying down yoga thing to get feet as high as possible against rig
      30 single pull ups (thought I was going to pass out at this point of the work out)
      8 burpees

  21. jkb says:

    EMOM x5: 55#

    Open test: 255 (up from 242 11/2014)
    10# WB, 18″ steps, assortment of t2b to k2waist & all things in between,
    15 hanging RR’s (not horizontal) + 15 chin2bar attempts (got a few of these!),
    PC 55…completed 15 in 20min time cap.
    * DU’s are a major fail for me when done after WB’s…

  22. Marcia Jo says:

    Skill: 100# (did what I could in 40 seconds; 100 may have been a little much 😉)

    Metcon: 244 (1 less than last time but I did RR last time so I’m good with it)
    Knee raises
    Jumping chest to bars
    RX otherwise

  23. anahimo says:

    *266
    10 lbs WB
    50 SU
    16″ BJ
    T2b knees
    Rings
    BfB
    20 Clean (65)
    6 Jerks (65)

  24. Ashley says:

    Eric

    50 WB@ 24 lbs.
    50 DU (37+13)
    40 BJ 24 in
    40 TTB (10, 8, 5 etc.)
    30 C2B (Singles)
    27 OBB (27…2 more reps then last time)
    =237

    My goal is still to get to the cleans

  25. Brett Christensen says:

    1.) PS
    65% 3 * 3 = 140
    2.) SP
    75% 3 * 3 = 160
    3.) OHS
    65% 3 * 3 = 160 from the floor
    4.) 3 RFT
    21 cal row
    8 MU 8/6,2/4,2,2
    9:13
    5.) Heartbreak Kid 3 RFT
    10 FS @ 185 unbroken
    20 C2Bs
    50 DUs
    9:33 = about a 3 min PR from whenever I did it last
    6.) 3 rounds not for time of
    25 MBGHDs @ 20
    15 DLs @ 275
    7.) ROMWOD

  26. Shank says:

    Open Test – 242
    20# WB, DUs, 24″ box, TTB, C2B for all but 10, 115# PC.

  27. Elisabeth says:

    EMOM 55#
    Open Test
    280 reps 50 more than last year 👊🏼
    12# wall ball
    Penguin taps
    20″ box step ups
    Knee raises/knees to elbows
    Jumping chest to bar/jumping chin to bar
    55# clean and jerks

  28. Tanya says:

    85# EMOM

    250 reps–not a PR
    Chin over PU, stronger pull but no contact.
    85# PC
    Not feeling it today

  29. Cara says:

    EMOM 100#

    241
    14# WB – 30/20
    Dubs unbroken
    20″ box – did all step ups to keep my heart rate in check
    T2B were super slow – I have some weird swollen knot in the middle of my hand making it painful to hold on to the bar or do barbell movements. #annoying
    C2B – At least 5 of my C2B did not touch, but this is probably the most I’ve ever done in a workout!
    Burpees
    1 Clean! 100#

  30. Jesse G says:

    228 RX
    Not a PR. Didn’t make it to the barbell for cleans.

  31. Joy says:

    EMOM: 65#

    Open Test:
    AMRAP 20: 251 reps
    50 Wall Balls (14#)
    50 Double Unders: 100 singles
    40 Box Jumps (20″)
    40 Toes to Bar: all toes to bar
    30 Chest to Bar Pull-Ups: the last 11 were kipping chin over; the rest were chest to bar
    30 Barbell Facing Burpees
    20 Cleans (65#): got 11 before time was up

  32. mlday says:

    Rx thru jerks then dropped to #85 for 8 snatches

  33. Megan says:

    4rds
    400 meter run stroller runs
    10 strict pus ups
    15 crew thrusters
    20 lunges ( some with crew )
    20 sit ups ( some with crew )

    31:21 no hurry

  34. Kim says:

    Open Test 4/25 lunch class
    270
    Subbed 33# push press for wall balls b/c my hip was nagging me. (Half marathon on Saturday)
    85# PC & Jerk

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s