2017 August 2 WOD

Posted: August 1, 2017 in Uncategorized
Metcon

AMRAP 9
6 Strict Pull-ups
9 Front Squats (135/95)

Extra 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.

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Comments
  1. L.B. says:

    Metcon- 8+2 Rx

    Rode the bike the rest of class, easy pace.

  2. Bobby says:

    AMRAP: 10 rounds Rx

    RMUs: 6 including a double

  3. Shea says:

    6 + 6 + 2 Rx
    Muscle up transition work

  4. Mark Goff says:

    Amrap
    7+6+2 @ 115# FS

    Extra
    Worked on bar MU

  5. Kimberley says:

    Metcon 6+12
    JPU
    55# FS

    Worked on DU

  6. bigdolan says:

    6+1
    Mostly kipping from high bar

  7. Elisabeth says:

    4+4
    Kipping pull ups
    75# front squats

    Worked on dubs got five in a row

  8. Heather Rainey says:

    8/2/17 modified at home, AGAIN 😏😝

    AMRAP 9 (8+6)
    6 Strict Pull-ups (jumping)
    9 Front Squats
    (40# DB/20# each on 1st 5 rounds;
    35# single DB held in front on last 3)

    No time for anything else😩

  9. Josh Maxwell says:

    Pre WOD Swim 1000m in 19:37; 1:58/100m PR

    Metcon:
    AMRAP9
    6+6 115# FS RR

    Made up ‘The Chief’
    283 Reps
    115# PC
    Posted on yesterdays too

  10. Nichole Dyer says:

    Warm up
    Jogged loop, 1000m row, 10 cals on bike.
    200 m jog, 2rds-11 wall balls/7 wall squats

    Amrap9
    7+6+5
    6 pull ups(green and strict, jumping, ring rows)
    9 front Squats @ #55

    Extra work
    Worked on kipping for pull ups and stretching shoulders out.

  11. mlday says:

    CTM agility/mobility
    CTM jerk progression (x3 subset)
    CTM deadlift – Romanian, Sumo, DL
    CTM body armor

  12. The Haggs says:

    Joe
    7 Rds
    Subbed 45# KB Squats (backing still hurting)

    Hollie
    5+2
    Banded pull-ups, 85# FS

  13. Bob says:

    Metcon: 7+2 115#

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