2018 May 11 WOD

Posted: May 10, 2018 in Uncategorized
Strength

EMOMx10
Tempo Front Squat – 6 count down, 1 count hold at bottom, up

Metcon

AMRAP 20
200 meter Run
20/14 Calorie Row
2 Rounds: 4 Bar Muscle-ups, 8 Handstand Push-ups, 16 Squats
So, a run and a row followed by 2 rounds of “work” will be ONE round.

Advertisements
Comments
  1. L.B. says:

    FS
    155/175/185 focus on strict 6sec
    AMRAP – 3+200m run Rx ( just moved, feeling it)

  2. The Haggs says:

    Joe
    Front squats up to 135#
    Metcon
    3 Rds ( 4 kip swings)

    Hollie
    Front squats @ 85#, then just air squats
    Metcon
    1 air squat from 3 Rds
    Run 400M, 4 kip swings, 8 HSPU (1 ab mat), 16 air squats. I subbed 1 rd of HSPU with 20# DB press

  3. Wilks says:

    Squats
    Metcon: 2+200m+20cal+1bmu

  4. Tim says:

    Front Squats up to 155#
    Metcon:
    3 rds + 200, 40# DB press, 4 kip swings

  5. LA says:

    135/155/175/185/205×2/225×3 from floor
    Amrap- 3+200+20+4+8+16 rx all UB, recovery during air squats

  6. jks says:

    Slow FS from floor
    75/80/85/90/95/100/105/110/115/120
    Amrap 2+4+8+8
    Kipping Work on rig, 20# Stndng Press

  7. Mark Goff says:

    FS
    8x 125#/ 2 x 145#

    Metcon
    2+200+20+45
    For Bar MU did progressions

  8. Jennie says:

    FS
    125×7 rounds
    145×3 rounds

    2 full rounds + 200 + 14 cals (bike) +4+8+16+3+8

    Missed last 16 squats. Skipped 4th BMU on last round due to hand tear.

  9. Kimberley says:

    Strength
    55×3/60×3/65×4

    Metcon 2+bike
    Bike .3 (low impact for today)
    Row
    BMU progression/kip swings
    15# DB strict press
    Squats

    • J Guthrie says:

      FS: 135# across

      Metcon:
      1 full round + 200m run + 20cal bike + 34, Rx

      My previous PR at bar muscle-ups was 3 unbroken (once in a WOD). Today I got 4 unbroken three times! (1st, 3rd, and 4th sets)

  10. Cara says:

    FS: 65/75/85/85/85/85/90/95/95/100

    Metcon: 3 rounds plus run + row + 1 rd +1 kip swing

    Kip swings, 25# db presses rd 1 of 1st rd, 20# for remaining rounds

  11. […] EMOMx10 Tempo Front Squat – 6 count down, 1 count hold at bottom, up Compare to May 11, 2018 […]

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