2017 November 7 WOD

Posted: November 6, 2017 in Uncategorized
Metcon

For Time:
400 Meter Run, 30 Wall Balls (20/14), 30 Box Jumps (24/20)
400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-Ups
400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-Ups
400 Meter Run, 30 Wall Balls (20/14), 30 Box Jumps (24/20)

Skills

In remaining time, work on Handstand Push-ups. If you are proficient at HSPU, complete:
10 sets of Unbroken Strict Handstand Push-ups for max total reps.
Compare to October 17, 2017

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Comments
  1. Luke S says:

    16:24
    Strict hspu – 3/5/5

  2. The Haggs says:

    Joe
    19:13 RX bike

    Hollie
    20:09 RX bike

    Both rowed 1000M
    Both worked on HSPU

  3. Shank says:

    19:20 RX
    HSPUs

  4. L.B. says:

    “Kellen” – 18:00 Rx
    SHSPU 6sets 43 Reps

  5. Tanya says:

    18:37 rx

    Subbed 5 x 8 25# seated DB press. (head cold & upside down a no go)

  6. Sabrina says:

    18:39 rx

  7. Joy says:

    Metcon: 22:18 rx

    Did some HSPUs

  8. Doug Barnwell says:

    Parking Deck WOD*

    Metcon (For Time):
    400 Meter Run, 30 KB Thrusters (55#), 30 Sit-ups
    400 Meter Run, 21 Single-arm Kettlebell Swings (55#), 12 Bent KB Rows (55#)
    400 Meter Run, 21 Single-arm Kettlebell Swings (55#), 12 Bent KB Rows (55#)
    400 Meter Run, 30 KB Thrusters (55#), 30 Sit-ups
    Thrusters, KB Swings, Rows = Left arm only
    21:05

  9. Wilks says:

    Metcon: 17:27rx

  10. Rob H. says:

    19:19Rx
    HSPUS work

  11. Josh Maxwell says:

    Metcon:
    23:11
    24” Box step ups
    Ring Rows

    Fastest 400m ever @1:34 thanks to Wilks pushing the pace.

    Lower back locked up hard between movements. Felt good while working but transitions were difficult. Weird.

    • Josh Maxwell says:

      Made up yesterday’s Back Squats @5:30

      Warmup:
      8@135 3 sec pause at bottom of each rep
      5@185
      Then
      5-3-1 5-3-1
      230/245/275
      245/265/305PR!

  12. Jay says:

    Pre WOD 2.5 mile run

    Metcon 18:47 rx

  13. bigdolan says:

    19:15
    Russian kb
    Push ups
    Steps

  14. Mark Goff says:

    Metcon
    20:17
    20# WB
    24” box steps
    45# KB
    PU

    Max strict HSPU
    4,3,3,3,3,2,2,1

  15. Monique says:

    1k meter before class, 4:40something

    22:24
    Runs
    Wall Balls broken to 20/10
    Box Steps
    Unbroken KB
    Singles Pull Ups

    Extra: practicing kicking up
    Got 2 string pull ups! On #3 I almost rammed my face into the bar…

  16. Shea says:

    19:25 Rx
    HSPU practice

  17. Bobby says:

    Metcon: 17:00 Rx – everything unbroken accept tripped on one BJ on last set – runs should have been faster

  18. Joe E says:

    20:40 Rx

  19. jkb says:

    Metcon in 22:25
    400m…all runs. Cooler weather def helps!
    WB’s 10#…sets 15/15 & 10/10/10…worked hard to get all in the white.
    Box steps to 20″
    KBS 35#…sets of 10/11. Half American half Russian (left upper arm/shoulder popping)
    Pull-ups… all singles. Chin2bar on first few, regressed into eyes2bar & attempts.

    75 sit-ups at home

  20. Lauren S says:

    21:28

  21. Kent says:

    22:39
    Runs; 8# wh, 12” box steps-recovery
    Red kB, jumping pu’s

  22. Jesse G says:

    23:07
    15# WB
    24” box steps
    35# RKBS
    KPU

    HSPU
    5 strict
    3 strict
    3 strict
    1 strict/2 kipping
    3 kipping

  23. Heather Rainey says:

    Warm up 1000m row 5:30

    Metcon 25:08
    WB 8#
    BJ 15”
    KB 25#, brown
    Ring rows, parallel as possible

    All unbroken except ring rows, including runs even though they were slow as a walk almost 😄

    Skills
    I did: 2 sets, 10 reps 15# each DB push press, same for triceps kickbacks
    Trying to work on upper arm strength to be able to do HSPU

  24. Brett Christensen says:

    1.) Class WOD @ 430
    15:09 Rx’d everything unbroken
    2.) SHSPUs:
    Max reps attempt = 17 = 2 rep PR
    5 × 30% = 5
    3.) EMOM × 14
    15 Assault Bike cals
    15 GHD sit ups
    4.) ROMWOD

  25. stefgatlin says:

    20:56 Rx
    Strict HSPU work

  26. Jeff L says:

    21:33 red kb

  27. HClem says:

    22:35
    1k m row

  28. Carolyn says:

    24:50
    10# wb, 16″ box steps (almost wiped out very first jump. should’ve flipped box to 20″ for steps)
    yellow kb, rr
    1k meter row 5:34

  29. J Guthrie says:

    21:42, Rx
    Wall balls unbroken 1st round, 20/10 2nd round
    KB swings unbroken
    PUs in sets of 6

  30. Kim says:

    @home
    19:44
    15# DB Thrusters (sub for wb)
    20” box
    35# kbs
    Kpu

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