2017 April 28 WOD

Posted: April 27, 2017 in Uncategorized
Metcon

Teams of 2:
AMRAP 20
50’ Double Kettlebell (Farmer’s Carry Style) Walking Lunge (72/53)
50 Double Unders
*Athlete 1 will complete both movements while athlete 2 rows for calories. When athlete 1 completes their round, athletes will swap and athlete 1 will begin rowing. Score is total calories rowed in 20 minutes.

Extra

5×10 GHD Bench Press

These are not for load. Use an empty bar. Don’t let the bar drift toward your waist as you press. Keep it in line with your shoulders. Slower is better.

Note: If you are unable to hold yourself in the flat position, parallel to the floor on the GHD, sub 10 V-ups.

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Comments
  1. Josh Maxwell says:

    Made up yesterday’s Back Squats

    Working off 255 max
    5@55%: 140
    5@65%: 165
    3@75%: 190
    2@87-88%: 225 put to much in the bar oops
    2@90%: 230
    1@95%: 240
    2@90%: 230
    1@90%: 230

    Metcon: with Mark and Moses
    253 Calories
    35# dumbbells
    Penguin slaps. If that’s what they’re called? 🐧

    Ran a 5k last night and woke up with a tight back so foam rolled and stretched it out instead of the GHD Bench Presses.

  2. Brett Beckham says:

    Partner WOD with Jeff #72 KB with total calorie = 270
    Completed GHD Bench Press with #33 bar

  3. Kent says:

    250 Cal
    Partner w Tim

  4. mlday says:

    Stef G and I
    251 calories
    My lunges were bad on L side (toe)
    #53/DU

    Completed GHD bench with bar

  5. Shank says:

    Partner WOD with Julanne: 254 calories
    Completed GHD bench press work with #45 bar.

  6. Mark Goff says:

    Partner with Dave
    243 cals
    45# KB on farmer carry walking lunges

    ✔️ GHD bench press

  7. Blake says:

    Partnered w/Justin

    KB’s were hitting a fresh tat so subbed with 75# Sandbag +80# KB farmer carry.

    50′ SB Lunges
    50′ KB Farmer Carry (ea side)
    50 Jumping Double Thumb Tap thingys
    Row

    6 Rounds of GHD Bench press
    Alternated slow & fast
    3@ 35#
    3@45#

  8. Kimberley says:

    Metcon- 194 cals with Elisabeth
    25# KB WL
    DU practice

    Strength- yesterday’s BS
    65/75/85/95/105/115/105×2

  9. Rob H. says:

    Metcon w/” big perm”…. I mean monte
    53#kbs
    253 cal
    Extra
    5×10 GHD bench press 45#bar
    Post wod
    5×10 GHD bench press 75#
    Reverse hyper work
    3×15. 75/75/90

  10. Doug Barnwell says:

    Metcon:
    298 RX w/ Bobby

    Extra:
    5×10 GHD Bench Press (45#)

    5 Super Sets:
    20 Bent Over KB Rows (10 each arm @ 76#)
    25 Med Ball Sit-ups (20#)

  11. Bobby says:

    298 Rx w/ Doug

    5×10 GHD bench press 45/35×3/45

    BS:
    5 @ 245
    5 @ 285
    3 @ 335
    2 @ 375
    2 @ 395
    1 @ 425
    2 @ 395
    1 @ 405

    4 x 15 reverse hypers with 45s

  12. Brett Christensen says:

    1.) Snatch:
    60% * 2 = 130
    65% * 2 = 140
    70% * 2 = 150
    75% 2 * 2 = 160
    2.) C&J:
    60% * 2 = 170
    65% * 2 = 185
    70% * 2 = 195
    75% 2 * 2 = 210
    3.) FS:
    65% 3 * 3 = 225
    4.) Gymnastics Conditioning:
    5 RFT
    5 DKHSPUs @ 10″
    10 BBJOs @ 24″
    18:05, glad to have completed this as rx’d
    5.) Conditioning:
    5 RFT
    400m run
    15 OHS @ 135
    15:57

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