2018 September 11 WOD

Posted: September 10, 2018 in Uncategorized
Strength & Skills

7×3 Tempo Deadlifts – Go every 2:30
Regular pull off ground, 5 second down
*After each set, complete 25′ Handstand Walk or 30-45 seconds of shoulder mobility or stability work if you’re not ready to work freestanding handstand skills yet.

Metcon

For Time (20 minute time cap):
200 Meter Run, 21 Deadlifts (225/155)
200 Meter Run, 18 Strict Handstand Push-ups
200 Meter Run, 15 Deadlifts (225/155)
200 Meter Run, 12 Strict Handstand Push-ups
200 Meter Run, 9 Deadlifts (225/155)
200 Meter Run, 6 Strict Handstand Push-ups

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Comments
  1. Tim says:

    Tempo DL: Up to 165#
    Metcon: 16:37, 185#, A-Frames on all HSPU except last 6. Kicked up controlled neg.

  2. The Haggs says:

    Joe
    DL worked to 185#
    Metcon 14:58
    All runs, 185# on all deadlifts
    Did 8 strict HSPU & 10 L sits with 30# DB
    6 strict HSPU & 6 L sits, then 6 strict HSPU.

  3. the DUDE says:

    Temp DL
    225×2. Dropped to 185 for remainder. (Back was tight.
    25’ HSW in between DL. (All unbroken)
    Metty – 11:24 Rx

  4. Sabrina says:

    worked up to #185 tempo
    12:40 used #25 db presses

  5. Tanya says:

    125×4/145×3
    Crossover sym and HS holds w/ shoulder taps

    12:45
    145#
    HSPU with feet on bench

  6. Megan P. says:

    Strength
    2×3 125 2×3 135 2×3 145 2×1 155

    Metcon
    13:34
    #155(rx wt) feet on bench A frame pu

  7. Joy says:

    DL: 85/95/95/100/100/105/105

    Metcon:13:47
    DL 100#
    Standing DB strict press: 25#
    (still nursing a sinus infection so no HSPU)

  8. Joe Eds says:

    Strength: done
    Metcon: 17:35 at #225 with A frames

  9. Wilks says:

    tempo DL at 135# – worked on hand stand walks
    metcon: 6 strict hspu short of finishing before the time cap

  10. LA says:

    Arrived 20 min late, jumped in used someone else’s 135 and hsw.
    Metcon- 11:06 rx, feeling better, near 100%
    30 burp – tardy

  11. Jennie says:

    11:30 class
    125/145/145/165/165/165/165
    13:48
    Did 8 A frame in set of 18. all rest strict

  12. mike d says:

    155×4, 225×3

    retcon 14:46 or 15:46 Rx

  13. Mayleth says:

    125×4 145×1 155×2

    Metcon
    15:13
    Run,#155 dl,stric hspu with mat

  14. Mark Goff says:

    Tempo DL
    135/165/185/205/225×3

    Metcon
    15:57
    DL @ 185
    1st rd 12 SHSPU + 8 KHSPU
    2nd rd 8 SHSPU + 4 KHSPU
    3rd rd 6 SHSPU

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

    315# across tempo DL
    25′ HS walk UB

    13:33
    205#
    UB strict HSPU

  16. Matt Z. says:

    DLs to 365
    Hand walks
    12:38

  17. Doug Barnwell says:

    Tempo DLs:
    155/185/185/205/205/225/225

    Metcon:
    13:46 (40# DB Shoulder Press for HSPUs)

  18. Lauren S says:

    Tempo : 125/125/155/175/175/185/185
    Metcon : 13:06 @125# box A frame HSPU

  19. Bobby says:

    Tempo DL x3: 225/245/265/275/295/305/315

    HSW: 7 x 25’ – unbroken on all 7 walks

    Metcon: 12:52 Rx

  20. Brett Christensen says:

    @ Home
    1.) E2MOM * 3
    3 HPC + 3 PJs @ 185/205/225
    Directly into
    EMOM * 5
    2 HPC + 1 PJ @ 225/235/245/255/265
    @ CFJ
    2.) Tempo DL clean grip
    315 across & HSW = getting better
    3.) W/ 530
    10:30 Rx, all DLs w/ clean grip & UB
    4.) Assault Bike EMOM * 20
    Odds :20 moderate/:20 fast/:20 sprint
    Evens Rest
    192 cals total, 19/18/19/20/19/18/19/19/19/22

  21. Cairowlein says:

    DL: 85/90/95/100/100/105/115
    Metcon: 15:12
    All runs, no walking/DL 95#/15# dbpp

    H: 95#/125/135 x5 sets
    Metcon: 14:45
    DL 135#/khspu & A frame pu

  22. Jeff L says:

    progressed to 235×3
    14:30 with 185
    30lbs dbp

  23. kim says:

    @home
    Strength
    103#x1/123#x6
    I did 30 shoulder taps b/t DL
    Metcon
    14:58
    123# for 21DL
    10 A-frame/8 20# L-sit
    103# for 15 DL
    12 A-frame lots of focus on elbows back
    103# for 9 DL
    6 UB kipping HSPU

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