2017 May 23 WOD

Posted: May 22, 2017 in Uncategorized
Metcon

AMRAP 3
12/9 Calorie Bike
12 Power Snatches (95/65)
-Rest 3:00-
AMRAP 3
12/9 Calorie Bike
8 Power Snatches (115/80)
-Rest 3:00-
AMRAP 3
12/9 Calorie Bike
4 Power Snatches (135/95)

Extra**

12 Muscle-ups
30 Handstand Push-ups
8 Muscle-ups
20 Handstand Push-ups
4 Muscle-ups
10 Handstand Push-ups
**Note-This can and should be modified based on your goals and abilities. 12/8/4 could turn in to 3/2/1. Muscle-ups could turn in to pull-ups or some other movement you need to work on. Same goes for handstand push-ups. This is a time to work on advanced (for you) bodyweight movements.

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Comments
  1. mlday says:

    CTM 5/9 (logged on there)

  2. Kent says:

    Pre: 400m run, pre-warm up; (tabata: bike/snatch/pull-up stretch)

    Metcon: 1+ 12+3, 65# / 1 + 12 + 4, 80#/ 2, 95#

    Post: BS from yesterday:
    8 x 135# / 4 x 165/ 2 x 185 / 2 x 205 / 1 x 225
    8 x 205#

  3. Luke B says:

    AMRAP 1 – 2rx
    AMRAP 2 – 1+12+7
    AMRAP 3 – 2 + 1/2cal

    Extra – 14:39 Rx

  4. bigdolan says:

    2+12+2
    2+12
    2+12+1

  5. Rob H. says:

    Metcon
    Subbed 95# hang squat cleans on all 3 rounds.
    1rd+12+6
    1rd+12+3
    2rd+6
    Extra
    mainly worked on HSPUS. Got better today with some good feedback(Brett and Bobby). Feeling more comfortable meeting the open standard. Did 7-8 single RMUs

  6. Joe E says:

    117 reps Rx I need to work on my bike skills and power snatch

  7. Shea says:

    1+9+4 @65#
    1+9+2 @75#
    1+9+1 @85#
    Submax effort due to cold
    Did various extra work including C2b, RD, MU transitions w/band & HSPU

  8. Doug Barnwell says:

    Metcon:
    2+5; 2+2; 2+7 RX

    Extra:
    8 MUs
    20 HSPUs

  9. Blake says:

    AM
    Did yesterday’s Metcon-16:10 RX
    GHD Tabata ✔️

    PM
    Metcon
    1) 1+12+5
    2) 1+12
    3) 1+12

    Extra
    4×400
    1) 1:30
    2) 1:27
    3) 1:28
    4) 1:30
    Felt very slow

  10. Jennie says:

    Lunch class, Metcon only
    2+3 @ 65
    2 @ 83
    2+2 @ 95

    Went back for extra at 430 but got called back to work.

  11. slchampine says:

    #65/85/105
    1+/1+/2

  12. Joy says:

    Metcon:
    1 + 8 cal @ 33#
    1+9 cal @45#
    1+ 9 cal @ 55#

    Extra: chest to bar, ring dips, and HSPU work

  13. Monique says:

    AMRAP in the garage
    55# – 1+8
    70# – 1+3
    70# – 1+9+2

    Extra – Work on strict push ups

    (Always hard to find motivation in my garage, miss my friends at the gym!)

  14. Bobby says:

    1.) ROMWOD

    2.) 0600 WOD: RX – I’m pretty sir WOD my score. Slow and deliberate snatches, still testing my hammy.
    1 + 12 + 1
    1 + 12 + 5
    2 + 3

    3.) 12 UB muscleups on power monkey deal – total of about 40 HSPU throughout the day.

  15. Jimmy H says:

    AMRAP 1- 1+12+8
    AMRAP 2- 1+12+3
    AMRAP 3- 2+5

    Extra muscle up attempts

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

    Subbed 100 high knee single unders for bike cals.
    2 rnds
    1 rnd +100 +7
    2 rnd +36

    Extra:
    All MU’s unbroken
    HSPU broken
    15/10/5 strict
    8/12 kipping
    10 strict

  17. Brett Christensen says:

    1.) Class WOD w/ 430
    2+12
    2+7
    2+12
    w/ the rower all snatches unbroken
    2.) Extra = done w/ all MU unbroken
    3.) Christine
    3 RFT
    500m row
    21 bodyweight DL, I used 205
    21 Box Jumps @ 20″
    11:36, all DLs unbroken
    4.) EMOM * 10 w/ Lucas
    1 strict press @ 135

  18. Cara says:

    Biked
    2+2 @ 65#
    1+9+5 @ 80#
    1+9+2 @ 95# (95# is my previous (ugly) 1rm so was super pumped to get 6 of them!)

    Didn’t have time for extra. Had to pick up Stella. Was publicly shamed while leaving….. 🙂

  19. LA says:

    2 rnds, 1+18, 2+1 bike

  20. Jesse G says:

    At home on Thursday

    1+12+7 @ 75#
    1+12+5 @ 85#
    2+7 @ 95#

    Power cleans working off %’s from Monday’s squats (all TnG)
    6×135
    4×155
    2×175
    2×185
    1×195
    5×175

  21. Megan says:

    1rd+9+10
    1rd+9+7
    1rd+7
    Weights rxd bike is the devil

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