2018 January 30 WOD

Posted: January 29, 2018 in Uncategorized
Metcon

4 RFT:
21/15 Calorie Bike (or Row)
15 Toes to Bar
7 Clean and Jerks (155/105)

Extra

Muscle-up (or Pull-up) practice
If you’re proficient at MU, complete 7 sets of max effort unbroken.

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Comments
  1. Tanya says:

    17:14
    95#

    5 min EMOM kipping UB PUs
    10/10/7/7/5

  2. LA says:

    Metcon- 13:23 rx
    MU practice- 6/4/2/2/3/2

  3. The Haggs says:

    Joe
    17:04 @ 135#

    Hollie
    16:01 @ 95# (2 Rds on rower, because bikes were taken)

  4. Tim C says:

    Metcon: 20:22, 135# CJ
    Rowed 1&3; Biked 2&4

  5. Joy says:

    4 RFT: 18:36
    15 Calorie Bike
    15 Toes to Bar: all toes to bar
    7 Clean and Jerks (75#): first 4 were 80# but I couldn’t keep a good pace

    Extra: bar muscle up work

  6. bigdolan says:

    14:55 Rx

  7. Bryan A says:

    12:24
    15 Calorie Bike
    10 High Knee raise
    5 C&J @95#

    Glad to be back!

  8. Wilks says:

    Metcon: 12:46rx
    UB RMU’s – 4/3/3/5/2

  9. Bob says:

    Metcon: Time capped. 3+14 cal 115#

  10. Joe Eds says:

    Metcon: 14:42 Rx

  11. Shank says:

    METCON: 19:20 135#

  12. Kent says:

    Traveling.
    Walk 3 miles
    55 sit-ups; 55 push-ups
    Su- 20/15/10/10
    Pu- 12/12/10/8/8/5

  13. Monique says:

    Metcon – 14:45
    15cals on bike
    15 low bar v-ups
    7 cleans and jerks @85#

    After – curls for the pull ups

  14. Jennie says:

    5:30 class
    Shoulder HURTING from yesterday’s HSPU. Boo.
    Bike
    GHD
    115# Clean only
    11:30’ish
    Can’t remember seconds.

  15. Matt Z. says:

    11:55
    3 x row, 1 x bike due to AB computer issue
    4 x 4 MU

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

    15:31
    Subbed 210 high knee single unders for bike cals.
    T2B’s unbroken
    155# C&J

    MU: 7/6/5/3/got busy socializing and forgot to finish…

  17. Brett Christensen says:

    1.) SHSPU work redo from last week
    AMRAP 3 SPHSPUs = 9 = 2 reps better
    Rest 1
    AMRAP 3 SDHSPUs @ 4.25″ = 16 = 2 reps better
    Rest 1
    AMRAP 3 SHSPUs = 21 = 1 rep better
    2.) Conditioning
    AMRAP 3
    24 BJO @ 24″
    21 Cal row
    Max rep PC @ 185 = 10
    Rest 3
    AMRAP 3
    21 BJO @ 24″
    18 Cal row
    Max rep PC @ 205 = 11
    Rest 3
    AMRAP 3
    18 BJO @ 24″
    15 Cal row
    Max rep PC @ 225 = 11
    Rest 3
    AMRAP 3
    15 BJO @ 24″
    12 Cal row
    Max rep PC @ 245 = 9
    3.) Running inside
    6×500m (12 wall touches)
    1 min rest between
    2:57/2:53/2:49/2:47/2:44/2:31, total time = 21:49
    4.) Midline
    50-40-30
    GHDs
    Reverse hypers @ 135
    5.) ROMWOD

  18. Kim says:

    **3RFT**
    12:12
    Bike/T2B/68#

  19. J Guthrie says:

    16:18
    Rx Row
    Subbed lying T2B due to wrist
    95# C&J, same reason

  20. C.C. says:

    14:42 / 65#

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