2017 July 6 WOD

Posted: July 5, 2017 in Uncategorized
Metcon – One round, go HARD

For time:
35/25 Calorie Bike
800m Run
30 Kettlebell Swings (70/53)
20 Bar Facing Burpees

More Work

Muscle-up work. Ring Thing, false grip pull-ups, banded transitions, controlled kip swings. Or skill of choice.
If you have muscle ups, go for a max unbroken set. Then complete 5 sets at approximately 30% of that max number, resting 30 seconds between sets.

  1. Luke B says:

    Metcon – 9:34 Rx… bike in :38 sec, tanked on the rest lol.

    MU – 6 and started feeling my hands rip so called it a day and helped Bobby.

  2. Cara says:

    Oh, my quads! I was super slow on the bike today!

    53# KBS – 15/15
    Burpees over parallette

  3. Bobby says:

    Metcon: 7:56 Rx – bike in ~:38 – should have run faster – KBS unbroken – that hurt 👍🏻

    MU: 5 RMU singles – worked on tightening up my technique.

  4. The Haggs says:

    53# KB

    Hollie- very sluggish today
    45# KB

    We both worked on some muscle up progressions

  5. Haley says:

    Metcon: 14:05
    Bike slowed me down
    45# KB

    Extra work: ✔️
    Tried a little bit of this and that

  6. Joy says:

    For time: 12:17
    25 Calorie Bike: I think i did this in 3 mins. I consider that a huge win.
    800m Run
    30 Kettlebell Swings (45#)
    20 Bar Facing Burpees: burpees over KB

    Extra: got my first banded bar muscle up!

  7. bigdolan says:

    9:35 Rx

  8. Brett Beckham says:

    10:32 Rx’d.
    Completed 9 MU post wod only one set of 2 the rest singles

  9. Tanya says:

    9:18 rx’d

    MU skills: Ring Thing, few deep dips, kip w/ band to feel that out.
    Sorrynotsorry Jayson made the early classes! Much Good MU 411 shared.

  10. Rob H. says:

    Go harder on bike next time.
    4 PR(previous was 3)
    3/2/2/2 ran out of time

  11. Wilks says:

    Did some ring muscles ups.

  12. Megan says:

    10:32 started with the run instead of waiting on a bike
    Biked terrible
    53# kbs
    Burpees jump over the KB

  13. Justin Harrison says:


  14. Joshua G says:

    Metcon: 9:06
    800m run
    35 cal bike
    30 KB swings, 53# unbroken
    20 burpees over the KB

  15. Nichole Dyer says:

    25cal bike
    800 m run
    30 KB swing at #30
    20 burpees over the kettle

    Working jumping pull ups holding at the top and worked kipping swing

  16. stefgatlin says:

    25# kb – no hip power, just pulled the weight straight up using my upper body, more like a snatch than swing – protecting back

    MU – worked muscle up transitions with my toes on the box – these were soooo much harder than the banded ones I’ve been doing. I got a total of 7 with lots of fails mixed in.

  17. Jimhen says:

    Metcon 10:27 rx ran first should have waited and biked

    Got first ring MU tonight

  18. Monique says:

    Metcon – 10:19 35#
    Followed by a few attempts at strict pull ups.

  19. LA says:

    Bike 1:05, run 5:36, kb UB @ 7:05
    Finished 8:56 rx

    Ring MU, 5, 3, 2, 1.5, 2, 2

  20. Josh says:

    Morning run @5AM: 6 miles in 59:56

    Morning swim w/ Brett and Lucas 1600m total
    200m warmup
    8x25m with :30 between sprints
    8x25m with :30 between sprints
    200m cooldown

    Metcon: 10:17
    35 Calorie Bike (1:31)
    800m Run (3:57)
    53# KB
    20 Burpees over KB

    My legs didn’t work right after I got off the bike until I hit the 300m mark on the run.. that was killer

    The Burpees were my bane on this one as I knew they would be.

    Got some pull-ups afterward

  21. Shea says:

    9:39 Rx
    MU skills: ring thing 5 UB & worked on some other drills in my classes while demo’ing

  22. Doug Barnwell says:


    9:51 RX

    More work:
    5 MUs

    Bench Press

    Incline Dumbbell Press

    25 Bar Dips

    100 push-ups

  23. Heather Rainey says:

25 Cal Bike

    800m Run

    30 Kettlebell Swings (25#)
20 Burpees over KB

    Muscle-up work: Jumping PUs

    Took a while but we are finally back!

  24. Stacy says:

    11:47 – got lost on the run
    30lb for KB
    20 preggo burpees over KB

    Muscle up work: on rings

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