2018 March 14 WOD

Posted: March 13, 2018 in Uncategorized

Metcon

21-18-15-12-9
Box Jump Overs (24/20)
Kettlebell Swings (72/53)*
Push Press (75/55)
*If you’re still feeling grip fatigue/tight forearms from 18.3, scale weight down here in prep for 18.4!

Extra

If you missed yesterday, I encourage you to practice HSPU in anticipation of 18.4 or 18.5. If you did not miss yesterday, 10-20 minute light bike/run/row.

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Comments
  1. Tim says:

    Metcon:
    12:43, 53# KB, 24″ box steps, 75# PP

  2. Brett Beckham says:

    15:23 Rx

  3. Kent says:

    13:38
    20” box steps
    Green kb
    55# pp

  4. The Haggs says:

    Joe
    12:14, 75# PP, 53# KB, 20’ Box

    Hollie
    13:00, 55# PP, 45# KB, 20’ Box

  5. Wilks says:

    10:51rx

  6. Tanya says:

    On lunch. Scaled to avoid getting too sweaty to go back to work!
    8:59 20” steps, 45#KB, 25# DB PP

  7. Sabrina says:

    11:37 rx that kb was heavyyyyy. I didn’t like it lol

  8. kim says:

    12:15
    20”box/45#RKBS/45#PP

  9. Joshua G says:

    14:45, Rx

  10. Rob H. says:

    Juse moved. No time.
    53kb
    Rx everything else

  11. Justin says:

    12:13, Russian kbs

  12. Brett Christensen says:

    1.) Work up to a heavy
    2 PJ + 1 SJ
    75/95/115/135/165/185/205/225/245/265
    2.) Conditioning
    21-18-15-12-9
    BJO @ 30″
    SDLHP @ 115
    PP @ 115
    13:28
    3.) Midline NFT
    3 sets of
    1 min d ball hold @ 150
    1 min hip ext hold @ 25 :30 w/ weight and :30 w/out
    :30 L-sit
    :30 GHD sit up hold
    4.) Recovery bike
    30 min = 7.7 mi & 139 cals
    5.) ROMWOD

  13. Bobby says:

    Metcon: 8:45 – scaled to 53# KB – everything UB – cleared box on all jump overs.

    7:30 bike: 67 cals

  14. Monique says:

    16:10
    20” box jumps
    35# KB
    55# PP

    Handstand practice before class

  15. Jesse G says:

    14:42
    53# RKBS
    65 PP

  16. Jennie says:

    430 class
    Multiple work disruptions
    New, extreme pain in left hip, ouch
    Also, severe tricep inflammation. Can’t bend my arms all the way and lowering an empty barbell is VERY difficult.
    I’m falling apart.

    Box step overs, slowly
    35# KBS
    45# PP
    11:11

    Pain worse now.

  17. Matt Z. says:

    8:57

  18. Bryan A says:

    Metcon
    24” box
    53 kb
    65# PP
    13:58
    Worked out at home and man it was cold!!

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

    11:24 rx’d weight
    Russian swings
    All movememts unbroken

  20. hzrainey says:

    16:27
    20” all jumps, slow but UB
    KB 25# brown UB
    PP 45(12/9 UB)/45(15/3 UB)/45(15 UB)/35(12 UB)/35(9 UB)

    Extra: Planks, side lunges

  21. Dan S says:

    11:23; 60#KB

  22. C.C. says:

    11:52
    16″/18# kb/45# pp *kb was way too light for this workout but didn’t want to overdo it b4 Fri
    pp reps: 13/8, 10/8, 7/8, 9/3, 9ub

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