2017 May 16 WOD

Posted: May 15, 2017 in Uncategorized
Metcon

AMRAP 4
27 Calorie Row
27 Burpees
27 C2B Pull‐ups
‐Rest 4:00‐
AMRAP 4
21 Calorie Row
21 Burpees
21 Toes to Bar
‐Rest 4:00‐
AMRAP 4
15 Calorie Row
15 Burpees
15 Pull‐ups

Extra*

EMOMx10
Odd: 3‐6 Strict Handstand Push‐ups
Even: 1‐2 Strict Muscle‐ups (or as strict as possible)
*Feel free to spend this extra time focusing on one of the two skills instead of following the EMOM format.

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Comments
  1. mlday says:

    R1 – 10 C2B
    R2 – 1 rd + 2 cal
    R3 – 1 rd + 15 cal + 1 burpee

    Emom
    Just worked HSPU – can’t go all way down for strict.

  2. Tanya says:

    Rd 1 – 4 C2B
    Rd 2 – 15 TTB
    Rd 3 – 1 + 14 cal

    Worked ~13 min
    Got 1 strict HSPU yay! Never really tried before. Then when touched head it was “kiss of death” like ML said. Several neg with press to plank.
    RDs 3×3
    PUs 3×2 strict
    GHD 3×10

  3. Cara says:

    Rd 1 – Row 27+26
    Rd 2 – Bike 21+21+3
    Rd 3 – Bike 15+15+15

    Super slow today. Lower back is feeling very fatigued. Glad to be in the gym moving though!
    No extra for me today.

  4. Groves says:

    I did all the things and almost puked. That about sums up today.

  5. Luke B says:

    19 C2B/1+6cal/1+15cal+4 burpee

    EMOM
    6strict HSPU
    2 Strict ring MU

  6. LA says:

    Rnd1-17c2b, rnd 2- 1+4, rnd3 1+24
    Hspu and ring mu, no strict yet

  7. The Haggs says:

    Joe
    Rd 1- 8 C2B
    Rd 2- 1 complete rd
    Rd3- 1+ 15 Cals

    Hollie
    Rd 1- 27 cals, 27 burpees
    Rd 2- 8 T2B
    Rd 3- 1 + 3 cals

  8. stefgatlin says:

    Round 1 – 2 C2B
    Round 2 – 10 TTB
    Round 3 – 1 full round + 9 cal (accidentally did 20 PU’s instead of 15)

    Extra – strict HSPU work
    Started with two sets of 3 then could only do singles – I can only get low enough to graze the top of my head or I get stuck in the bottom and have to kip – need to work these more!

  9. bigdolan says:

    1: 12 c2b
    2: finished ttb
    3. 1rd + 15 cal + 1 burpee

    stuff
    strict hspu
    3, 2, 2 , 1
    ring dips 4×3

  10. Joe E says:

    1: 6 C2B
    2: finished ttb
    3. 1rd+11 cals
    Dang you Dolan and your supernatural/Lucas like rowing abilities

    Extra: BMU attempts so close……..

  11. Rob H. says:

    1=20 C2B
    2=1rd
    3=1rd+15cal+8 burpee
    Extra
    Failed on Strict RMU attempt 1st rd so i did 2 strict chest 2 ring pull ups. 1 RMU each round after that.
    Kipping hspu 1-2/rd. can’t do strict yet.
    Finally “cartwheeled up on the wall” from standing position #smallvictory

  12. Mark Goff says:

    Amrap 1
    27 cals row
    27 burpees
    8 c2b

    Amrap 2
    21 cals row
    21 burpees
    15 t2b

    Amrap 3
    1 rd + 15 cals + 2 burpees

    Skill
    Strict HSPU
    3,3,4,3,3

  13. Blake says:

    AM
    10min Max Sandbag Getups 75# (50 reps)
    Reverse Hyper
    15×70
    12×160
    12×180
    12×180
    GHD & Pushup Tabatas -5min for each

    PM
    Metcon
    PU12/T2B12/1+7
    2 Strict HSPU and hurt myself 👎🏻

  14. Taylor Bayless says:

    RD 1 – 1 C2B
    RD 2 – 13 Kipping Knee Raise (failed T2B)
    RD 3 – 1 Rd Complete

    Additional Work – worked on Handstand

  15. Josh Maxwell says:

    800m swim 2:02/100m

    4 miles in 40:40

    Metcon:
    Round 1
    Got 12 Ring Rows
    Round 2
    1 full round
    Round 3
    1+Row+2 Burpees

    Extra.. nah.. not today 🙃

  16. Justin Harrison says:

    15 c2b/ 10ttb/ 1 round+6 cals
    1 strict hspu= PR! Thanks Jennie and Mark for the tips

  17. Kent says:

    Swim
    25 yrds x 30

  18. Heather Rainey says:

    Scaled down; I’m like a newbie again! 😩

    21-jumping C2B-3
    15-high knees to bar-4
    9-ring ups-1rd+8 cal

    Extra* modified
    Odd: PU on floor kneeling off box ~5-12 each
    Even: sit-ups with ball ~10-15 each?

  19. jkb says:

    Rnd 1: 27cal + 21 burpees
    Rnd 2: 21cal + 21 burpees + 1 t2b
    Rnd 3: 15cals + 15 burpees + 7 Pull-ups..not there yet, eyes to bar on most, did get chin on some.
    …saw cal gains much faster when I finally figured out correct leg form. 90* thing.

    EMOM x10
    Odd: abmat sit-ups #10 medball
    Even: undergrip pull-ups

  20. Jimmy H says:

    Amrap
    Rd 1: 8 c2b
    Rd 2: 12 t2b
    Rd 3: 1+ 9cal

    Strict handsrand pushup and worked on muscle up attempts

    Handstand holds
    Emomx 7 1-2 rope climbs
    1 min parallete hold
    50 lb db single arm row
    3×20 ghd 230lbs

  21. Bobby says:

    1.) AM swim 600m: 37 mins or so.
    50m x 2
    25m x 4
    50m x 4
    25m x 4
    50m x 2

    2.) 4:30 class
    AMRAP 1: 17 C2B
    AMRAP 2: 17 T2B
    AMRAP 3: 1 round + 21 + 2

    3.) 5 sets of SHSPU – 6/4/4/4/4

    4.) BoB event 2 w/ Brett
    500m row – 1:40ish
    50 pistols – 1:40
    30 KB snatches 53# – 2:10ish

    5.) romwod

  22. Joy says:

    Rd 1: 27 cal row + 24 burpees
    Rd 2: 21 cal row + 21 burpees + 6 T2B
    Rd 3: 1 complete round + 1 lonely calorie

    EMOM: 3 HSPU per round: work neg & plank out
    Muscle up: 2 strict pull ups per round and some ring dip work

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

    1 rnd
    1 rnd (had about 15 seconds after but rower was occupied)
    1 rnd +15 +11

    EMOM:
    6 strict hspu
    2 mu

  24. Elisabeth says:

    Rnd 1: 27+24
    Rnd 2: 21+21+16
    Rnd 3: 1 full round
    EMOM
    3 off the box HSPU
    Worked on ring stability and slow decent

    Extra
    Worked on DU’s thanks to Jayson’s tips I got my first set of dubs in a row! Really happy 😊
    Tried to work on my kipping for my pull ups and got one really good pull up
    Reverse hypers 2×25 @ 50#

  25. Brett Christensen says:

    1.) Class WOD w/ 430
    1 round, got back on the rower for 4 pulls, but the screen changed and it didn’t get me any cals
    1 round + 12 cals
    1 round + 15 + 15 + 10
    2.) Extra:
    maybe half of it
    3.) Helen:
    9:18, not a PR, but not too far off it.
    4.) Battle of the Barbells event 2 test
    row 500m
    50 pistols somewhere around 2 min. 1 no rep and I need to not stop.
    30 KB snatches @ 53 a min 40 maybe
    Main goal was to see how this feels, I can definitely do it faster.

  26. missychamp2016 says:

    Scaled
    21 calorie Bike
    21 burpees

    15 calorie Bike
    15 burpees
    15 knees to chest

    9 calorie Bike
    9 burpees
    9 Pull-ups
    2 calories on Bike

    *My first WOD doing Kipling pull-ups! I had to do them one at a time; I haven’t learned how to string them together yet.

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