2017 December 4 WOD

Posted: December 3, 2017 in Uncategorized
Metcon

3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wall Balls (20/14)

Extra

In remaining time, complete one of the following for additional strength and/or skill work.
2×5, 2×4, 2×3 Back Squats, climbing
or
Ring Muscle-up practice

Advertisements
Comments
  1. LB says:

    Holiday Hustle Practice
    Ride Fran Ride
    TTB AMRAP’s

  2. The Haggs says:

    Joe
    11:48
    95#, 20# WB, 24’ Box step ups

    Hollie
    12:17
    75#, 14# WB, 20’ Box step ups

  3. Kenny Mack says:

    8:32

  4. jks says:

    14:28
    Snatch 63#, BxStps 18″, WB 14#

  5. Shank says:

    13:15
    95# PS
    RX for everything else.

  6. Wilks says:

    11:43rx
    RMU work

  7. Rob H. says:

    13:33 Rx
    PS singles
    BJOs slow but steady
    WBs focused on not jacking HR up to quick.
    15/10/5
    15/15
    UB
    Extra
    RMU work

  8. Sabrina says:

    14:52 rx Monday blues y’all

  9. LA says:

    Metcon- 9:13 rx
    Worked MU UB sets 5/5/5/8

  10. Joy says:

    3 Rounds: 13:00
    10 Power Snatches (55#)
    20 Box Jump Overs (20″): all jumps
    30 Wall Balls (14#)

    Back Squats: 2×5 85#; 2×4 90/95#; 2×3 110/115#

  11. Megan P. says:

    Metcon
    11:51
    Rx box step up over

    Worked on muscle ups remaining time
    Lacrosse ball in btw feet
    False grip holds/pull-ups

  12. Mark Goff says:

    Metcon
    12:09
    95# snatches
    24” box step overs
    20# wall balls

    Extra
    Worked on muscle up progressions

  13. Dave says:

    Metcon 12:53
    75 snatch
    16″ box
    14 wall ball
    No extra work

  14. Kimberley says:

    Did a modified WOD today. Still pretty sore and tight from 13.1 on Saturday

    5 rounds 12:43
    5 cals
    10 WL each leg
    15 KBS @ 20#

    Post WOD: tried to work on strict banded PU. Instead did more mobility

    Haley
    11:05
    30#/25# snatch
    16” box jumps
    8# WB

    Worked on kip swings

  15. Joe E says:

    Metcon: Rx 12:38
    FS/BS: 3/6 x 4 185
    BMU-5 attempts 😩

  16. stefgatlin says:

    Metcon – 10:59
    45# HPS – the rest Rx

    Extra – Muscle up progressions

  17. Doug Barnwell says:

    Metcon
    3 Rounds:
    10 DB Power Snatches (50#; left arm)
    20 Box Jump Overs (24)
    30 GHDs

    11:53

    Back Squats:
    1×5@225#
    1×5@255#
    1×4@275# (Front Squats)
    1×4@305#
    1×3@325#

  18. Jay says:

    12:00 rx

    BMU Work

  19. Shea says:

    12:03 75# PS, 20″box jump up & over, 14# wb
    Worked on C/J for HH
    Sluggish!

  20. Matt Z. says:

    9:08
    Squats – 135/185
    225/275
    315/345
    Ring MU work with CO symmetry and iro scalp mixed.

  21. Bobby says:

    Metcon: 9:40 Rx – 1st rnd snatches UB – singles after that – WBs all UB – BJs slow

    HBBS: 185/225/275/315/345/365

    RMUs: 10 – 8 singles & a double

  22. Brett Christensen says:

    1.) Pausing snatch 1 sec @ the knee
    2 * 2 @ 72% = 160
    2 * 2 @ 76% = 170
    2 * 2 @ 80% = 175
    then, EMOM * 7
    1 snatch @ < 93% = 200 across
    2.) SGDL w/ 5 sec pull from the floor to the knee, then stand tall and drop from the top
    5 * 2 @ 85% = 190
    3.) LBBS:
    EMOM * 6
    5 @ 78% = 315
    4.) For time: if a set is not done unbroken it doesn't count
    4 sets of 5 unbroken MU @ 30% = 5 reps, 5/5/5/5
    50 cal row
    3 sets of 5 unbroken MU @ 30% = 5 reps 5/4/5/5
    13:02
    5.) 3 RFT:
    20 DBS @ 70
    20 BJO @ 24"
    20 T2Bs
    20 cal bike
    17:46

  23. Carolyn says:

    Metcon – 12:37
    45#/ 16″ BSO / 10# WB
    BS: 65#/85#/105#
    Emom 10: 30-45 sec DU work

  24. bigdolan says:

    15:08 Rx

  25. Cara says:

    2 mile run with Lindsey

  26. Kim says:

    Metcon
    12:51
    53#/20”box/12#wb
    Did not hit target every time on wb
    Back Squat
    83#/103#/133#

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