2017 May 2 WOD

Posted: May 1, 2017 in Uncategorized
Class Warm-up

Get your station set up for the metcon. Run 400 meters, then complete 2 rounds of 5 reps of each movement.

Metcon

2 RFT:
400 m Run
26 Hand Release Push-ups
400 m Run
26 Kettlebell Swings (53/35)
400 m Run
26 GHD Sit-ups
400 m Run
26 Deadlifts (155/105)
400 m Run
26 Wall Balls (20/14)
400 m Run
26 Box Jumps (24/20)

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Comments
  1. Luke B says:

    Metcon – 47:15 Rx. Deadlift & wallball took my legs from me.

  2. The Haggs says:

    Joe
    45:21
    10# weighted SU
    everything else RX

    Hollie
    47:04
    Some roll ups for PU
    14# weighted SU
    All other movements RX

  3. Shank says:

    46:29 RX everything but GHD’s

  4. Tanya says:

    43:15 (20:49 for 1st rd)
    PU Didn’t roll but not all reps completely tight during bottom/hand release. Better than usual
    Errything else rx

  5. Doug Barnwell says:

    52:25 RX

  6. Jay says:

    47:28 rx everything but GHD’s did ab mat su with 20# WB

  7. Josh Maxwell says:

    54:29
    Red KB
    AbMat Sit-ups
    135#DL
    16″ Box

  8. Rob H. says:

    49:55 Rx
    1st rd. Unbroken PUs, KBs, GHDs, WBs
    2ND rd. Unbroken PUs, KBs, WBs,
    Broke up DLs both rds and GHDs 2nd rd.
    Fun wod👍

  9. Joy says:

    Metcon: 55:18
    400 m Run
    26 Hand Release Push-ups: strived for all strict
    400 m Run
    26 Kettlebell Swings (35#)
    400 m Run
    26 GHD Sit-ups: First round GHD/ 2nd round 14# weighted sit ups
    400 m Run
    26 Deadlifts (85#)
    400 m Run
    26 Wall Balls (14#)
    400 m Run
    26 Box Jumps (20″): all jumps

  10. bigdolan says:

    56:22
    abmat su
    box steps
    otherwise rx

  11. Brett B says:

    44:02 all moves RX

  12. slchampine says:

    48:54 Rx

  13. Taylor Bayless says:

    50:42 SC

    1st Round – 300 M Runs, 35 lb. kb, ab mat SU’s, 115 lb. DL, step up’s.
    2nd Round – same with 200 M Runs.

  14. Justin Harrison says:

    Completed as rx’d w/ 25# wb
    ~63:00

  15. Haley says:

    56:41
    200m run
    10lb WB
    35# KB
    105 deadlift
    Box steps

  16. jkb says:

    2 rounds in 44:10
    300m round 1…finished 1st full round in 24ish minutes, scaled to 200m round 2. Had huge improvement on going longer UB on movements.
    Push-ups were def roll ups to plank
    30# KBS
    Abmat sit-ups… Fastest movement. Made up a lot of time here.
    85# DL…kept comfortable weight. nursing lower back pain from last week.
    10# WB
    20″ box steps
    DONE

  17. Bobby says:

    1.) WOD: 49:33 Rx – swapped order of WB and DL first round accidentally.

    2.) 10 min EMOM
    Min 1: Bar Mup – 0/2/2/1/0
    Min 2: HSPU – 5/5/5/5/5 all UB

    3.) 4×15 reverse hyper w/ 140#

  18. Monique says:

    61:15
    Hand release push ups
    35# KB
    Sit ups w 14# WB
    85# deadlift
    14# WB (round 2 I did 16 goblet squats & 10 WBs)
    20″ step ups

  19. Matt Z. says:

    42:30
    Cramped up end of first round

  20. Brett Christensen says:

    1.) Class WOD @ 430: 38:42 Rx’d everything unbroken runs and some of the transitions were slow.
    2.) EMOM × 10
    MU w/ weight vest 3-5: 0/0/0/1/0 kept falling through the the bottom of the dip
    DHSPUs w/ weight vest 4-6: 3/3/2/3/3
    3.) ROMWOD

  21. Megan says:

    First rd rxd except did v-ups in 22:10
    Push-ups were all strict and did jumps

    2nd rd did the first 400m then dropped to 300s

    Total : 57:12 😑
    All those runs I guess hurt me and got chills last set of wall balls
    This one hurt my soul like Justin said !

  22. Shea says:

    47:13 Rx
    strict HRPU

  23. Joshua G says:

    43:26
    ab mat sit-ups
    95# DL’s
    Rx otherwise

  24. Cara says:

    Finished first round in 21:33
    Push-ups felt the best they ever have. Felt like I stayed tight and didn’t roll up.
    Did 14# med ball sit-ups in place of GHD
    BJ – stepped up and down to get my heart rate in check

    Second round only got through v-ups and had to leave. V-ups sucked!
    Finished in 34:11

    Wish I could have finished this one! It was a good one!

  25. Elisabeth says:

    57:53
    400m runs (slow transitions after third round)
    Hand release push ups (not pretty)
    Brown kb
    Ab mat sit ups
    65# DL
    12# WB
    20″ step ups (I think it was the box with the black top)

  26. Carrie says:

    56:42
    200m runs throughout
    HRPU were all roll ups
    Brown KB
    1st round situps with 10# medball / 2nd round without
    65# DL
    10# WB
    16″ box steps

  27. Jennie says:

    All reps completed RX, some runs cut due to time and having to coach 430.

  28. Joe E says:

    Metcon: 49:28
    Rx except GHD’s did 10 rd 1 then 16 med ball sit ups then 26 more rd 2

  29. Kim says:

    Recovery from half marathon on Saturday
    23:38
    200 meter bike
    Push-ups were roll up and roll down
    35# RKBS
    Abmat sit-ups
    83#DL
    No WB-intentionally skipped
    20″box step up and down

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