2017 November 21 WOD

Posted: November 20, 2017 in Uncategorized

Thanksgiving Schedule:
~Closed Thursday 11/23
~One class on Friday 11/24 at 10:00AM
~One class on Saturday 11/25 at 9:00AM (no yoga, no 10:30)

Skills

15 minutes to work on Handstand Push-ups
If you’re proficient at HSPU, complete 4 sets of max effort Strict Handstand Push-ups

Barbell Warm-up and WOD

EMOMx10
2 Power Snatches

-rest 3 minutes, reset weight-

5 RFT
15 Power Snatches (75/55)
30 Double Unders
200 meter Run

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Comments
  1. Kenny Mack says:

    Shspu – 5/3/3/3
    10:32

  2. The Haggs says:

    Joe
    Worked on strict/kipping HSPU
    Worked up to 125# on snatches
    Metcon 16:04
    75#, biked .30 for DUs, rowed 250M for run

    Hollie
    Worked on HSPU
    Worked up to 90# on snatches (90 was ugly)
    Metcon 15:05
    55#, 60 SUs, rowed 250M for run

    Both rowed 1000M before class

  3. Shank says:

    Strict HSPUs – 5/5/5/5
    Metcon: 14:05rx

  4. J Guthrie says:

    Worked on kipping HSPUs
    EMOM: 95# rounds 1-6, 115# rounds 7-10

    Metcon: 16:48
    65# snatches
    Dubs unbroken all rounds except round 2

  5. Tanya says:

    HSPU 4 x 10 UB kipping (practice for HH)
    PS 65 x2, 75 x4, 85 x2, 95f, 90
    11:24 rx, only 4rds—out of time

  6. LB says:

    SHSPU – 46 reps
    EMOM – 165#
    Metcon – 13:51 Rx

  7. Joy says:

    HSPU: kipping 7/6/9/10

    EMOM: worked 45# up to 65#

    5 RFT: 16:47
    15 Power Snatches (45#)
    30 Double Unders: 60 singles
    200 meter Run

    Tabata Planks with Luke post WOD

  8. Rob H. says:

    Skillz
    Focused on full lockout position to meet standard.
    Emom
    Squat Snatch Worked up to 95# for 5 or 6 sets
    Metcon
    17:42rx

  9. Wilks says:

    Hspu – worked on kipping
    Emom – 75# to 145#
    Metcon: 16:05rx

  10. Josh Maxwell says:

    Skill:
    Some sorry attempts at getting upside down.. Dolan and Brett helped a lot, and i finally kind of did it.. no-one ever tells you the mental strength you need.. one step at a time.

    EMOM:
    95/115/125/135/135/125×5

    Metcon: 17:43
    75# Snatch
    :30-40 seconds of double under attempts each round
    actually got 6 consecutive double unders at one point. first time i’ve ever attempted consecutive du’s this was huge for me!

  11. LA says:

    Hspu- 11/10/10ish/8ish
    PS- 95/95/115/115/115/125/125/125 warming up, sore from Monday
    Metcon- 13:00

  12. bigdolan says:

    Strict hspu 8,8,8,6

    Metcon
    35:56 Rx beatdown

  13. Dish says:

    17:12 RX+

    Power Snatch @ 95# (no 15# plates available)

    EMOM @ 135#

    Strict HSPU – 14, 12, 9, 7

  14. Mark Goff says:

    Strict HSPU
    3,3,4
    Strict on box 20 reps

    Snatch EMOM
    95# x3
    105# x 7

    Metcon
    65# snatch
    DU
    Run
    15:40

  15. Matt Z. says:

    8,7,6,4
    11:20

  16. Brett Christensen says:

    1.) 2K row
    6:53
    2.) 3 RFT
    10 PS @ 155
    20 BJO @ 24″
    30 WB @ 30
    14:43, tied my shoes too tight and my left foot fell asleep in round 1
    3.) 15-12-9-6-3 for quality not time
    Strict deficit HSPUs @ 4.25″
    Strict T2Bs
    4.) ROMWOD

  17. Monique says:

    Progress on HSPU.

    Strength all at 65#

    Metcon – 19:22
    45# snatches
    1 minuet attempts at DUs
    Running

  18. Lauren S says:

    Strength 55#
    Metcon 17:02 snatch @ 35#, attempted du for 1 min each round, run 200m

  19. Shea says:

    Worked on kipping HSPU-7/6/6/7
    EMOM-65-85#-had some footwear issues & it all FELL apart at 85#
    Metcon: 15:16 rx

  20. Bobby says:

    1.) Barbell warmup w/ 135#

    2.) Metcon: 13:12 Rx

  21. Heather Rainey says:

    *I was brave enough to try my first HS kick up! I got several and half a push up on each!*

    EMOMx10
    2 Power Snatches – 55#

    5 RFT 18:59
    15 Power Snatches – 33# bar
    30 Double Unders (1 min attempts)
    200 meter Run

  22. Doug Barnwell says:

    Strength:
    Reverse Hypers
    4×25@275#

    DB Warm-up:
    EMOM 10:
    2 DB Power Snatches + 2 OHS (left arm only)
    50-65-65-75-75-75-75-85-85-100

    3 minutes rest

    Metcon:
    5 RFT
    15 DB Power Snatches (50#; left arm only )
    60 lateral DB hops
    200 meter Run
    14:07

  23. Carolyn says:

    HSPU work consisted mostly of me watching others work…
    Emom @ 55#
    Metcon: 16:14
    35#, 60 su, 200m (everything unbroken, all run/no walk.)

  24. Kim says:

    EMOM
    55# up to 80# (2#PR)
    Metcon
    16:04 rx

  25. Cara says:

    EMOM: Worked up to 80#

    Metcon: 14:53 rx’d

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