2018 September 6 WOD

Posted: September 5, 2018 in Uncategorized
Metcon

5 Rounds for Reps:
1 Minute Kettlebell Swings (53/35)
1 Minute Reverse Lunges
1 Minute Calorie Bike
1 Minute Rest

Extra

5 sets, not for time
15 GHD Sit-ups + 40% Max Ring Muscle-ups
or spend the remaining time in class working on a pull-up or muscle up

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Comments
  1. The Haggs says:

    Joe 330 reps @ 45#
    30/30/30/28/28
    24/26/26/26/27
    11/11/11/11/12

    Hollie 295 reps RX
    25/25/27/28/25
    23/25/27/26/28
    7/8/7/7/7

    Both did 3rds of GHDs

  2. Megan P. says:

    Metcon
    327/64 total/lowest
    Worked 5 ghd+10 vup

  3. the DUDE says:

    330/66
    23/23/23/23/23
    32/32/32/32/32
    11/11/11/11/11
    Extra 15/4 GHD/RMU

  4. Mark Goff says:

    KB
    25×5 rds
    Lunges
    20/23/20/22/23
    Bike
    12/12/14/12/13
    Total 321
    Lowest rd 57

  5. Sabrina says:

    35/10/29
    33/10/27
    35/8/25
    35/9/23
    36/8/23

    #346 lowest reps #67

  6. Bryan A says:

    Metcon – 308/57 @ 35

    Extra – Worked on stringing together kipping pullups

  7. Brett Christensen says:

    W/ 630
    Total = 402, lowest round = 78
    All GHDs and 6 MY ea time

  8. Tanya says:

    @430
    30/30/15
    30/30/13
    30/30/12
    30/30/11 = 71, lowest
    32/32/12
    Total 367 rx

    15 GHD x 2, abmat SU x1
    Ring rows w/ false grip 2×5
    Out of time (& energy!)
    Enjoyed coaching 530/630 peeps!

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

    31/25/16
    31/27/14
    20/25/11
    20/20/9 I had to see to a techical malfunction.
    27/16/12
    304 total

    3 rnds
    15 GHD situps
    6 strict(ish) MU’s unbroken

  10. Jeff L says:

    309 rx, low 57
    A few ghd
    Kipping pull ups
    Ab mat

  11. Doug Barnwell says:

    Power Snatches:
    1×3@95#
    1×3@115#
    1×3@135#
    1×3@155#
    1×3@115#

    Metcon:
    KBS: 25 each rd
    Reverse Lunges: 35 each rd
    Calories (bike): 20.0/15.5/17.6/16.4/19.6
    Total: 389
    Lowest Round: 75

    Extra work:
    3×15 GHDs
    2×10 DB Shoulder Press (each arm)

  12. Joy says:

    5 Rounds for Reps: 334 reps
    Kettlebell Swings: (35#) 28/28/28/28/28
    Reverse Lunges: 30/30/30/30/30
    Calorie Bike: 11/8/9/7/9
    (Felt terrible this morning. Sinus congestion/headache/body aches)

    No extra work

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