2017 September 8 WOD

Posted: September 7, 2017 in Uncategorized

Yoga Saturday morning at 8!

Metcon

“Helen”
3 RFT
400 meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups
Compare to December 12, 2016

Skills

Handstand Push-ups or Skill of Choice…what do you need help with?

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Comments
  1. Megan P. says:

    10:15 RX
    Worked on hspu

  2. L.B. says:

    Helen – 9:45 Rx – 30 sec slower than PR

    5×5 strict HSPU 4′ deficit

  3. Bobby says:

    @ 0500 class

    1.) 10:00 row: 2500m

    2.) Helen: 9:09 Rx – PR – down from 9:25 – everything unbroken – rnds finished at 2:40/5:56/9:09 – pushed on the runs by Brett B. and Luke B. And Megan P.

    3.) HSPU: kipping
    2×1 w/ 12″ish paralette deficit
    4 rounds of:
    5 regular HSPU
    3 w/ 4″ deficit

  4. Sabrina says:

    11:30 rx

  5. jks says:

    Helen 13:46
    runs / 45#KB / 6KPUs the rest JmpgPUs

  6. Jim D says:

    Helen – 10:55 Rx pr (previous was 12:53)

    Strength
    FS 3 sec hold at bottom; worked up to 275#
    Snatch no hook and start wide stance; worked up to 155#, failed 160. Then 125# 2×2
    Jerk 3 sec hold in catch; worked up to 195# then 155# 2×2

    100m waking lunges

  7. J Guthrie says:

    11:45 Rx, no pr
    KB swings unbroken

  8. Brett Beckham says:

    9:51 RX
    13 Deficit HSPU using PVC sets. 12 strict / 1 kipping

  9. Tanya says:

    10:33 rx’d, PR-prev best 11:26

    3×15 GHD then a bunch of visiting with the Fri 6a girls

  10. Shank says:

    HELEN: 10:20 rx

    Worked on HSPU’s

  11. Cara says:

    11:52 rx’d

    Struggle bus coming back from 7 days off, eating terribly and getting very little amounts of sleep! My jaws, ears and lungs were dying from running in the “cold!”

  12. Kimberley says:

    Helen 14:04 pr
    All runs
    30# KB
    JPU rd 1&2: 6/6, rd 3:4/4/4

    Skill work
    Tried kicking up on wall

    Haley 8:45
    200 M
    15 KBS 10#
    12 RR

  13. Rob H. says:

    Helen
    9:46rx(PR by 45 seconds)
    Skill work
    20 HSPU kipping(shoulders smoked after Helen)

    50 ghds

  14. Doug Barnwell says:

    Helen:
    11:03 RX (no pr)

    Skill work:
    T2B supplement w/ Jayson

    50 push-ups

  15. Mark Goff says:

    Helen
    11:49
    Bike 20 cals
    45# KB
    PU

    Worked on strict HSPU

  16. Jennie says:

    530 class
    9:19
    2 seconds off PR
    Broke only set 3 of pull ups. Weak mind.

    Worked on several kipping and strict HSPU on thick 45’s, those plus thick 25’s, got out of the hole on Brett’s parallettes but not all the way up.

  17. Carolyn says:

    Helen: 15:33
    Brown kb & rr

    Worked on du’s, could only get one.

  18. Dallas A says:

    10:38 RX
    Pull ups were rough
    Worked on HSPU after

  19. jkeel 43/5'9/180ish says:

    First day back in a week. Sandbagged on runs. Unbroken on the kb and pullups.
    10:30 rx’d

  20. Justin Harrison says:

    11:13- no pr

  21. Lauren S says:

    12:27 20#/ring rows

  22. Monique says:

    Crossover symmetry warm up

    Helen – 11:32 or 11:23?

    400m run
    35# Russian KB
    Sit ups

    Skills – waiter walks & crossover symmetry

  23. Kim says:

    11:22rx not a pr
    Skill – girl talk 🙂

  24. LA says:

    Helen- 10:10 rx, 1 min off pr
    Rested

  25. Brett Christensen says:

    1.) C&J:
    60%×2=170
    70%×2=195
    75%×2=210
    80%×2=225
    85%×1=245
    2.) SGDL w/ 3 sec pause at the power position:
    90%5×5=265
    3.) FS:
    75%5×5=265
    4.) Gymnastics:
    6 SDHSPUs @ 11″ :47
    Rest 1
    6 1:40
    Rest :45
    5 1:46
    Rest :30
    4 1:17
    Rest :15
    3 2:16 failed the 3rd rep the first time
    Total time = 9:16
    5.) Conditioning:
    21-15-9
    Squat snatches @ 95
    C2Bs
    5:49

  26. Eric Bausch says:

    Helen

    12:02 Rx (Unbroken Black KB & Unbroken BFPU’s in first two rds. & last rd. 6, 4, 2)

    Goal- Unbroken BFPU’s in all rounds and “faster” 400’s

  27. Shea says:

    Helen Rx 11:17 a little bitty PR
    5×5 BS 115/135/135/135/155

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