2018 January 9 WOD

Posted: January 8, 2018 in Uncategorized
Skill/Strength

15 minutes to find:
a) max Chest to Bar Pull-ups in 1 minute
b) 1 rep max Weighted Pull-up

Metcon

Tabata x 6, then rotate
Bike for Calories
CFJ Renegade Rows
Double Unders
V-ups/Sit-ups
DB or KB Floor Press
**I recommend getting a team of no more than 5 together and setting up a team station. Everyone start at one station and rotate in order.
Compare to June 29, 2017

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Comments
  1. The Haggs says:

    Joe
    Cals 30 total
    RR 18 @ 25#
    DU 123
    Sit-ups 64
    Floor press 46 @ 35#

    Hollie
    Cals 26 total
    RR 14 @ 20#
    DU 75 (1st time doing DU in months!!!)
    Sit-ups 68
    Floor press 46 @20#

  2. Kent says:

    Strength: 10 kipping pull-ups in one min; a few attempts with 10#’s, weighted

    Metcon: 44

    Totals
    Cal’s: 30
    Reng Rows; 12 @ 10#
    SU’s 220. Divided by 2 for low count rd (15)
    Sit-ups: 50
    bb floor press: 86 @ 15#

  3. Tanya says:

    Skills 👎🏼

    Bike 5 cal x 6 should have pushed more
    RR 2 reps x 6 w/ 20#
    DU 21/24/23/22/21/21 started here but grabbed Sabrina’s rope instead of mine, had to take a sec and switch uugh
    SU 13 x 2, 12 x 4
    DB press 13 x 2, 14 x 4 w/ 20#
    A few more total reps than June but tabata score (sum of lowest) 53. 52 last time.

  4. Joy says:

    Skill:
    C2B: 16
    Weighted Pull up: 24#

    Tabata x 6 (lowest numbers per round): 35 Total
    Bike for Calories: 4
    CFJ Renegade Rows: 15#; 1
    Double Unders: clusterfuck; did some singles, some DUs, and attempts. For a lowest number per round I counted the DUs and said 3
    V-ups/Sit-ups: subbed supermans; 16
    DB Floor Press: 15#; 11
    Stayed consistent the entire workout. woot!

  5. Wilks says:

    C2B – 27
    Worked on other stuff for the remainder of class

  6. Mark Goff says:

    Max C2B in 1 min. – 10
    Weighted PU
    35,45,50,53,60f

    Tabata
    Cals on bike- 5-6 each rd
    Renegade row 35# 2-3 ea rd
    DU 15-20 ea rd
    V-ups 8-12 ea rd
    Floor DB press 35# 8-10 ea rd

    Total of lowest rd = 38

  7. Rob H. says:

    Elbow has been bothering me did my own thing.
    Annie with GHDs
    50-40-30-20-10
    Dubs -GHDs
    14:21 PR
    Down from 15:47 on 5-3-17

  8. J Guthrie says:

    C2B: 18 in a minute (PR)
    1RM strict weighted pull-up: 53# (PR)

    Metcon:
    Sum of lowest reps: 41
    Sum of highest reps: 59

    Averaged 25~27 dubs per set, got super tripped up on the last one (19).
    Started with V-ups but those got ugly pretty quick so switched to sit-ups.
    Floor press and renegade rows with 25# DB’s.

  9. bigdolan says:

    11 C2b
    15 strict

    405 front squat pr

  10. Bobby says:

    1.) 1RM WPU: 53/72/97/107/115 – beard touched so it counted lol

    2.) 1 min max C2B: 24 reps – 15/5/1/1/1/1 – 15 is PR for UB C2B

    3.) Tabata: 291 reps
    RR: 4/4/3/3/3/3 = 20 w/ 25# DBs
    DU: 32/32/26/22/25/22 = 159
    VU: 9/8/7/7/7/7 = 43 (more like U-ups)
    FP: 8/6/6/5/5/2 = 32 w/ 50# DBs
    AB: 6/6/6/6/7/6 = 37 cals

  11. Monique says:

    15 sloppy killing pull ups in 1 minute

    Metcon – 181
    Bike 19c
    CFJ Renegades 26 @15#
    DU 33
    V-sit ups 55
    DB floor press 48

  12. Matt Z. says:

    19 C2B single grip – gymnastic grip broke – may have pulled a few more
    72 strict, 80 weighted with small kip at top to get chin over bar
    35 DB for tabata work

  13. Jennie says:

    530 class
    Worked strict pull ups and some general kipping. Shoulder still worrisome.

    Started on CFJ RR
    CFJ RR-4/3.5/3/3/3/3
    DU-28/28/15/28/28/28
    Situps-10×6
    DB FP-10×4, static holds at extensionx2
    Bike-7/7/5/5/5/5

  14. Brett Christensen says:

    1.) WSHSPUs: not for score
    1:30 light row = around 2:00/500m pace
    12 SHSPUs w/ 29lb vest
    2.) BP:
    135×3
    155×3
    185×3
    205
    215
    225
    245
    255
    265
    275 matched a PR
    285 F
    3.) 5 rounds of
    AMRAP 4
    30 Cal row
    20 Cal bike
    Max rep 10m shuttle sprint
    Rest 4 min
    14/15/14/13/14
    4.) 4 sets NFT
    20 weighted ab mat sit ups @ 30 lbs
    8 GHRs light bulb went off in set 2, so much easier now.
    5.) ROMWOD

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

    Max C2B: 38
    Weighted: 90#
    Failed at 100#. Pulled to nose.

    Metcon:
    RR: 4/4/4/4/4/4 (25#)
    DU: 29/22/6/20/6/2
    Vup: 14/10/10/10/10/9
    FP: 10/10/7/7/5/5 (50#)
    Bike: 6/5/4/4/4/6

  16. Cara says:

    Skill: ✔ Attempted a few C2B – I was high enough, but none touched then did 25# kipping pull-ups, negative downs

    Tabata: ✔ Didn’t keep score

    15# DB RR
    20# DB FP
    Sit-ups for V-ups

  17. Kenny Mack says:

    Max c2b – 32 (22 ub)

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