2017 October 20 WOD

Posted: October 19, 2017 in Uncategorized
Skills

12 minutes to work on Pull-ups. If you are proficient at the movement, complete :
5×12 Unbroken Chest to Bar Pull-ups
Rest as needed between sets.

Metcon

Teams of 2
AMRAP 20:
9 Calorie Bike
12 Calorie Row
9 Kettlebell Swings (70/53)
Alternate movements.

Advertisements
Comments
  1. L.B. says:

    Worked on butterfly C2B – 5 sets between 7-9 reps before form got janky. Also did 3 sets strict pull-ups on fat bar grip.

    Metcon w/t Brent – 13+9+8 (70/45)

  2. Luke S says:

    17 w/ Lance

  3. Dave says:

    Worked strict pull ups
    Metcon 11+ rounds with Doug

  4. Sabrina says:

    About 8×3 strict pull ups

    11 +24 RX with Cara!! 6:00am

    Thanks for being my partner and for the push girl! You’re awesome!

  5. Josh Maxwell says:

    Pull up work to remind me how much I suck

    Metcon w/ Bob
    10+9+12+4
    Me: Rx Bob:53#Kb

  6. Matt Z. says:

    12,12,7/5,7/3/2,8/2/2
    15 rounds with Rachel

  7. Monique says:

    Mixed assortment of pull up practice. Most eager to work negatives.

    Partnered with Madelyn & Maryann we had a lot of rounds.

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

    C2B’s for the first 3.
    Belly to bar on last 2.
    Unbroken

    Metcon w/ Monte
    Team Bemis
    13rnds +9 +12 +1
    Me rx’d
    Monte 1/2 at 70# and 55# the rest.

  9. Brett Christensen says:

    1.) DL work:
    3 reps EMOM × 7 climbing
    225/275/315/365/405/425/445 PR!
    Felt good so I went for a new 1 RM 255 PR/275 PR/285 F
    2.) 4 RFT:
    21 hex bar DLs @ 225
    15 BJO @ 24″
    9 DB PJ @ 50s
    9:21
    3.) 27-21-15-12-9
    Row cals
    WB @ 30lb
    7:57
    4.) Midline:
    Accumulate 4 min of d ball bear hug hold
    1:03/1:10/1:14/:33
    5.) ROMWOD

  10. The Haggs says:

    Haggs
    11+9+11
    Joe 53#/ Hollie 45#

  11. Kim says:

    @home Sunday alone
    AMRAP 15
    9 calorie bike
    12 burpees
    9 RKBS @53#
    6+7

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s