2017 September 28 WOD

Posted: September 27, 2017 in Uncategorized
Metcon

15-12-9-6-3:
Strict Ring Dips
Strict Pull-Ups
200 Meter Run (250 Row or 15 Calorie Bike)

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Comments
  1. Sabrina says:

    13 strict pull ups 2 w/blue band
    6 strict pull ups 6 w/blue band
    4 strict pull ups 5 w/blue band
    3 strict pull ups 3 w/blue band
    3 strict pull ups

    All dips with blue band.
    All 200m run

    19:39

  2. L.B. says:

    10:35 Rx. Shoulda ran harder.
    All the stretches!

  3. Wilks says:

    13:04rx (bike)

  4. Bobby says:

    Mobility

    Metcon: 10:44 – mostly strict – got lazy – should have been stricter on some of the dips

  5. Rob H. says:

    10:45
    PU- Rx
    RD depth wasn’t good. I didn’t like the low rings. Note to self use higher wooden rings next time.

  6. Kent says:

    4 mile run.

  7. Mark Goff says:

    Metcon
    12:36
    Strict pull-ups
    Dips with band on 15,12,9
    Strict dips on 6,3

  8. Shea says:

    16:08
    All strict PU
    Banded dips with one knee in the band

  9. Tanya says:

    @home
    10:42
    Box dips
    Pullups on door frame bar–most not from full extension
    10 burprees for runs

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

    Rx’d
    9:50

    A couple of games of Hoover Ball after.

  11. Jesse G says:

    17:38
    Pull-ups were not RX – some had a little kick to get over the bar, some were short of chin-over-bar
    Strict ring dips

  12. Elisabeth says:

    Metcon
    18:08
    9 kipping pull ups 6 ring rows 30 second holds in place of dips
    6 kipping pull ups 6 ring rows 24 second hold
    9 kipping pull ups 18 second hold
    6 kipping pull ups 12 second hold
    3 kipping pull ups 6 second hold
    Then a battle of the barbell WOD
    9 cleans 9 shoulder to overhead (75#) 9 step ups 20″
    6 cleans 6 shoulder to overhead 6 step ups
    3 cleans 3 shoulder to overhead 3 step ups
    Finished in 3:40
    And then Ashley convinced me to do 1:00 for max calories on the bike and I got 16… glad for the push though 😊💪🏼
    ROMWOD

  13. Doug Barnwell says:

    14:07 RX

    50 DB push-ups

  14. Joshua Guthrie says:

    23:46, Rx
    A few PU’s had a kick in them
    Form > speed on this one

    Hooverball

  15. Joy says:

    Metcon: 17:16
    15-12-9-6-3:
    Strict Ring Dips: small blue band with one leg in band
    Strict Pull-Ups: 5 strict pull-ups throughout workout. The rest were strict with the tiny skinny blue band
    200 Meter Run

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