2018 April 17 WOD

Posted: April 16, 2018 in Uncategorized
Metcon

“Helen”
3 RFT
Run 400 m
21 Kettlebell Swings
12 Pull-ups
Compare to September 8, 2017

Extra

3 sets not for time:
10 Dumbbell Floor Press
10 Stiff Legged Deadlifts or Good mornings
10 “Perfect” Push-ups
10 Bent Over Rows

Advertisements
Comments
  1. The Haggs says:

    Joe
    12:56 RX

    Hollie
    12:26 RX

    Then we both did the other work:-)

  2. L.B. says:

    Helen – 9:51 Rx (PR 9:07, runs too slow)
    Bro Drills – complete

  3. Mark Goff says:

    12:26 rx PR

    Extra
    30# DB floor press
    95# SLDL
    PU
    Bent over rows 45#

  4. Tanya says:

    10:37 rx, 4 sec slower than best
    Extra done. Good stuff

  5. bigdolan says:

    11:14 Rx
    2:20 pr

  6. Wilks says:

    Helen – 9:57rx – (33 sec. pr)

  7. Joy says:

    Helen: 11:42 rx (40 sec pr)

    Extra:
    15# DB press (should have tried 20#)
    DL: 33#
    Bent over rows: 33#

  8. Jay says:

    10:52 rx

  9. Bob says:

    Helen: 11:47 rx

  10. LA says:

    Helen- row 500 b/c foot pain, grip was the weak link
    9:19, all UB

  11. Bobby says:

    Helen: 9:27 Rx – down from 9:09 last time – broke last set of PU 8/4 – aeverything else UB – 2:45/5:56/9:27 split times

    Extra:
    DBP: 50# DBs
    SLDL & rows: 95#

  12. Justin says:

    10:46 PR

  13. Dan S says:

    11:18 rx

  14. Lauren S says:

    Helen 11:43 (30#/jumping pull up)

  15. Jim D says:

    Drop in @ Vette City Crossfit

    Squat Snatch 1RM
    Worked to 180# (Highest I’ve hit in 12months!)

    METCON AMRAP 9min – 75 reps
    2 C2B
    2 squat snatch 95#
    Keep increasing increments of 2 for both movements

  16. Rob H. says:

    9:40rx(6sec PR)
    Everything UB. 2nd & 3rd round of running is where I need improvement.

  17. Matt Z. says:

    9:55

  18. Brett Christensen says:

    1.) Handstand walk practice
    Tried to go 25 ft EMOM × 15
    25/25/25/25/15ish/rest/25/15ish/rest/25/15ish/rest/15ish/rest/15ish
    2.) 70 SHSPUs for time
    14:30
    3.) E5MOM × 5
    400m run
    21 GHDs
    12 Hex Bar DL @ 315
    3:12/3:12/3:22/3:27/3:32
    4.) ROMWOD

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

    10:54 rx’d
    KBS unbroken

    50# DB press
    2-72# kb stiff leg DL
    72# kb rows rnds 1-3 40#db rnd 4

  20. Jennie says:

    630 class
    9:27 Helen, no PR
    UB except last Pull-ups were 5/3/2/2
    Extra done

  21. Shea says:

    12:20 with 500m row, 35# kb
    foot pain for the past few days 😦
    Extra done-1st rd 20# db for press, 33# bb, 2nd/3rd rounds 25# db, 45# barbell

  22. Jeff L says:

    13:36 53# kb, jumping pull ups, 1st kip pu, Bill has helped alot
    running slow
    xtra done

  23. jkb says:

    ‘Helen’ 3roundsin 14:07
    400m run
    21 kbs (#25…all UB)
    12 pull-up attempts..all singles but, full kip and effort on each. Got a few.

    Extra work done..used minimum weight, grip was weak after Helen.

  24. WillP says:

    “Helen”
    3 rounds in 13:26
    30# KB-yellow
    Last 5 pull ups where rows (lost grip)

  25. Zack R says:

    Helen: 13:23 RX

  26. missychamp2016 says:

    “Helen”
    3 RFT
    Rowed 400 m
    21 Kettlebell Swings @30
    12 Pull-ups
    15:54

    Extra work
    Two rounds

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 )

w

Connecting to %s