2018 October 9 WOD

Posted: October 8, 2018 in Uncategorized

Metcon

For Time:
800 Meter Run
21 Power Cleans (185/135)
400 Meter Weighted Run (Think 50/35’ish, something you can keep moving with)
21 Burpee Box Jump Overs (24/20)

Skills

In remaining time, work on your Double Unders or Muscle-ups. If you’re proficient at both, complete:
AMRAP 5
25 Double Unders, 1 Ring MU
25 Double Unders, 2 Ring MU
25, 3 and so on

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Comments
  1. Haggs says:

    Joe
    14:12 PC 155#, 35# plate run, 24” BB step up

    Hollie
    11:52. PC 105#, 20# WB run, 20” BB step up

    Double under work, and muscle up progression work

  2. the DUDE says:

    Metty- 13:46 Rx
    Skills – made through rd 4 and hand started to rip so stopped there.
    Extra – 2×25 Hip ext/GHD

  3. Sabrina says:

    14:50 Rx #44 bag (weighted run was terrible)

  4. Doug Barnwell says:

    Metcon:
    12:35 RX w/60# bag

    AMRAP 5:
    3+25+2 RX (108 reps)

  5. Tim says:

    Metcon:
    15:03: 135#, ~50# bag I think
    DU work

  6. Tanya says:

    13:53
    105# so slow
    36# bag

    post wod stretch cooldown
    quick 3X25 UB DU

  7. Wilks says:

    15:35 rx with 60lb bag
    RMU work

  8. Joy says:

    *in a boot

    Metcon:
    For Time: 14:12
    800 Meter Run: 800m Row with Skateboard
    21 Power Cleans: seated clean with 25# DB
    400 Meter Weighted Run: Weighted 18 calorie Bike with purple backpack
    21 Burpee Box Jump Overs: Strict push up then over a bench (seated on butt then to the floor… if that makes sense)

    Extra:
    1. Worked on false grip with the rings and swings.
    2. Got and practiced a few bar muscle ups

  9. Mark Goff says:

    Metcon
    Run 800m
    155# cleans
    45# sandbag 400 m run
    Burpee box step over
    15:10

    Worked on bar MU

  10. Kimberley says:

    Metcon 13:30
    Run 800 ~4:40ish
    55# PC 5/5/6/5
    Run 400w/15#
    Burpee box step 20”

    Worked on DU 🐐

  11. jkeel 44/5'9/180ish says:

    13:50
    Rx’d weight.
    TNG’d first 5 and next 3.
    Singles and doubles to finish it out.
    Stepped a few burpees in but jumped all the way over.

    Worked dubs and MU’s to 5.
    135 reps

  12. Jennie says:

    Yesterdays Back Squats at lunch class
    Today’s metcon at 4:30 class
    12:44 RX
    Ran pretty slow 800
    PC all quick singles
    Didn’t have a running weight ready, lost around 30 seconds getting vests and then handing them off to Sam in the parking lot. Rand with two 20# vests, no walking.

    Could do sub 12.

  13. Luke S says:

    11:13 88# bag – solo after 630

  14. Megan P. says:

    Metcon
    12:06 #105, green bag weight run

    Worked on MU progression

  15. Matt Z. says:

    11:16
    4 + 25, 1 extra

  16. Jim D says:

    From home
    METCON
    12:59 50# bag, 155# PC (should have went 185#)
    1st Run 3:59, 2nd weighted run 2:20

    Extra: RMU work (almost there)

  17. LA says:

    11:01 60# pc singles, 2 box trip/stumbles

    4+29

  18. Lauren S says:

    12:33 (95#,35# run, 20”)

  19. Brett Christensen says:

    W/ 530:
    11:37 w/ 205 PCs & 70lbs on the carry
    2.) NFT
    10-8-6-4-2 PHSPUs
    5-4-3-2-1 PCs 205/225/245/265/285
    3.) Odd Object:
    400m sled drag 3/4 bodyweight = 150
    800m run w/ 70lb bag
    400m sled drag 3/4 bodyweight = 150
    29:07
    4.) Midline:
    2 rounds of
    50 GHDs
    30 pausing hip ext
    10 GHRs

  20. Shea says:

    12:14 w/105# PC & 36# bag
    Not easy but should go heavier next time

  21. Alberto Cruz says:

    Metcon
    Total min 12:39
    95 PC
    50 ish 400M weighted run
    Box I think 24 but felt like 30

  22. Cairowlein says:

    14:51 / 55# (still babying right wrist)

    H: 14:11 / 125#

  23. kim says:

    @home
    Metcon
    13:44
    93#
    30#weighted run
    20” BBJumpOvers

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