2018 June 8 WOD

Posted: June 7, 2018 in Uncategorized

Strength/Skill

EMOMx12
Odd – 1 Front Squat – 5 count down, 1 count pause, then up
Even – 5 Deficit Handstand Push-ups

Metcon

In Teams of 3, AMRAP 25:
9/6 Calorie Bike
6 Burpees over Bag/Ball
100 Meter Weighted Run (Pick a weight you can R.U.N. with)
Partners complete full rounds before switching.

If Completing Individually, Complete As:
On the 3:00 x 7 Rounds:
9/6 Calorie Assault Bike
6 Burpees over Bag/Ball
100 Meter Weighted Run

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Comments
  1. Kent says:

    Strength: 75 / 125 x 4; 30# db push press

    Metcon: 14+ 9+ 4
    with Traci and Andrew

    subbed row for run

    It’s Friday!

  2. Wilks says:

    with Ryan and a ghost (1:30 per round)
    16 rounds + 9 + 1
    all runs with a bag that was not terribly heavy

  3. jks says:

    with Addie & Justin
    14 rounds … 10# WB

  4. the DUDE says:

    FS
    205×1/225×3/245×2
    8’ deficit HSPU

    Metcon wt Dylan & Brett
    16+9+2 Rx 60# Brute Ball

  5. Mark Goff says:

    Squats @ 135#
    HSPU @ 3 1/2” deficit

    Amrap
    With Steve and Joshua
    15 rds + 9+4
    Bike
    45# bag

    • Joshua G says:

      Same. I got four full rounds of HSPUs, 5th round I think I got three. Sixth round I might have gotten two… But I’m pleased because I have never done deficit HSPUs before!

  6. The Haggs says:

    Joe
    FS @ 115#/ HSPU

    Hollie
    FS @ 105#/HSPU

    Metcon- the Chill Haggs
    15+ 9 cals with a 20# ball

  7. Rob H. says:

    Squats 155
    Hspus rds1-3 all 5 /4-3/5-1/6-2
    Metcon w/Justin and Monte
    15Rds+9 (60# brute ball)

  8. Bobby says:

    FS: 135/155/185/205/205/225

    Deficit HSPU: mix of 45#x1, 45#x2 plates & Paralette. One set of 5 unbroken on paralette. That’s a PR.

    4 person team w/ Matt Z., Alberto & Hank.

    30 minute AMRAP instead: 20 + 9 + 2

    70# bag. Was able to keep intensity very high. Awesome fun workout. Felt pretty aweful after. Good stuff!

  9. Brett Christensen says:

    1.) 3 pos SC complex E2MOM * 6
    High hang SC + HSC + SC + FS
    190/210/230/240/250/260
    2.) Pausing FS: 3 sec @ the bottom 5*2
    225/245/265/285*1/265
    3.) W/ 430 class started on DHSPU & used parallettes
    stayed w/ parallettes on all HSPUs feet came off the wall @ lock out on the last rep
    FS: 205/225*3/245
    4.) W/ 430 partnered w/ Luke B & Dylan
    16 + 11 w/ 60lb bag/ball
    5.) ROMWOD

  10. Shea says:

    FS 95#
    HSPU-1st rd attempted deficit-not able
    Other rounds 5 Kipping except couldn’t get the last one. I was overly upset about it. (Dumb)
    Metcon—w/Rachael & Jennie
    16 rds+6+6+50m
    40# bulky bag

  11. Jennie says:

    530 class

    125 across for FS
    Could only get about 70% up on tall white parallels (tried 3 times) but got several on double stacked 45’s. No shoulder pain.

    16+6+6+50m with Shea and Rachael
    I completed 6 full rounds since I started. Ran with 40# long black sandbag. Fun WOD

  12. Kimberley says:

    Strength
    FS 60/60/65/65/70
    DB presses 15#x3 20#x2

    Metcon 13+6+1
    Teamed with Haley M and Maryann
    Bike
    Burpees over barbell
    Ran with pink backpack (18# I think)

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

    135/135/185/185 /185 /185
    DHSPU: Paralettes or 2 45# plates
    First 2 round strict and unbroken
    Next 2 kipping unbroken
    Last 2 bent and broken

    Metcon:
    Me/Matt A./and drop-in Jeff
    60-65 lb dufflebag
    16rnds +9 +6

    First time running on ankle in 3 weeks. Of course I pick the with load day to test it. A little tender this morning but not limping.

  14. C. C. says:

    75# fs/ upside down stuff

    Metcon: w/ Elisabeth, Patti & Cris
    12r + 6 + 3

  15. missychamp2016 says:

    EMOMx12
    Odd – 1 Front Squat @63
    Even – 5 OH DB Presses with 30’s

    Metcon
    In Teams of 3, AMRAP 25:
    9/6 Calorie Bike
    6 Burpees over Bag/Ball
    Subbed weighted Box Steps for :30 (16”)

    Team Mayleth, Kelly, & me 13+6

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