2018 January 23 WOD

Posted: January 22, 2018 in Uncategorized
Metcon

5 Rounds of:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Assault Bike
Max 25’ Shuttles Sprints
-rest 4 minutes between rounds-

Skillz

Handstand Push-ups
*If you’re proficient at HSPU, complete 5 rounds of 1:00 Row (moderate), :30 max HSPU

Advertisements
Comments
  1. Mark Goff says:

    Metcon
    Row 30 cals
    Bike 20 cals
    25’ sprints
    17/14/12/11/11
    Total = 65

    Did a set of 5 kipping HSPU
    And a set of 3 strict HSPU
    Ran out of time

  2. Tanya says:

    29/32/29/27/27 = 144 rx
    Crossover symmetry

  3. Wilks says:

    Metcon: 36/28/28/22/23 – 137rx
    Hspu work

  4. Joshua G says:

    Metcon: 69, Rx
    Rd 1: 26
    Rd 2: 13
    Rd 3: 7
    Rd 4: 10
    Rd 5: 13

  5. Rob H. says:

    24/22/20/18/20
    104 Rx
    Practiced some hspus skillz after metcon.

  6. Joy says:

    AMRAP 4:
    20 Calorie Row
    14 Calorie Assault Bike
    Max 25’ Shuttles Sprints: 13/6/6/7/6 (38 total)

    HSPU:
    worked on them

  7. The Haggs says:

    Joe
    12/10/9/10/10–51 RX

    Hollie
    Subbed sit ups for sprints, foot hurting again
    126 sit ups

  8. Joe E says:

    Metcon Rx 63 shuttle runs 😡

  9. Bobby says:

    AMRAP: 94 Rx – 32/21/14/13/14

    Strict HSPU: 5 UB sets @ 11/7/7/7/7

  10. Sabrina says:

    25,25,22,19,19 =110 rx
    Death by bike.

  11. Matt Z. says:

    120
    HSPU work

  12. Shea says:

    82 Rx
    21/17/16/14/14

  13. Jennie says:

    430 class
    Shoulder is JACKED today, biked both movements instead of row.
    28 bike calories each round then sprints
    39/35/33/31/32
    170

    No extra.

  14. Brett Christensen says:

    1.) SHSPUs
    AMRAP 3 SPHSPUs = 7
    Rest 1
    AMRAP 3 SDHSPUs @ 4.25″ = 14
    Rest 1
    AMRAP 3 SHSPUs = 20
    2.) 21-15-9
    WB @ 30
    C2Bs
    Thrusters @ 95
    BJO @ 24″
    DBS @ 50
    13:30, low back was starting to tighten up here
    3.) Odd Object
    3 rounds
    50′ sled drag @ 505
    10 D ball cleans @ 150
    8:06

  15. Sara M. says:

    Grad school night = home WOD

    Since today’s metcon was all about the cardio, I did one of my own on my rower at home.

    6x500m sprints w/ 2:00 rest between each interval
    2:31.6 / 2:29.9 / 2:30.4 / 2:25.9 / 2:25.1 / 2:23.7

    Really pushed it through these sprints (drenched in sweat afterwards) and tried to decrease time each round.

    Rowing is my goat…🐢 I realize my times are not the fastest, but I put forth my best effort. Only can go up from here. Working on strengthening my weaknesses!

  16. Melissa says:

    5 Rounds
    AMRAP 4
    20 cal Row
    14 cal Bike
    1/2/1/x/x 25 yd. walk w/ 20# KBs

  17. Carolyn says:

    20/8/7/9/12 = 56
    **crashed after Rd 1 😫 **
    HS work: walked up (facing) wall. Hold.

    Need more work on rowing form. Found out my ankles are ‘too flexy’ 😂
    Learned how to pick up 100# d ball 😎
    Learned I can’t pick up 150# d ball 😜

  18. Cara says:

    27/27/26/19/28=127

    Pretty positive the bike was paused on round 4 because it took FOR EV ER to get a calorie and I felt like I kept the same pace for all five rounds!

  19. LA says:

    Metcon – 24, 21, 21, 22, 16= 104 rx plus vest

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 )

Google+ photo

You are commenting using your Google+ 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 )

Connecting to %s