WOD: Wed 12.28.2016 "Another Day of Sun"

WOD: Wed 12.28.2016 “Another Day of Sun”

2017-03-31T16:28:14-04:00By Mel|Categories: WOD|Tags: bike, endurance, kettlebell swing, muscle up, push press, row, wall walk|24 Comments

Take the time to stretch post workout. Your body will thank you.

WOD

“Another Day of Sun”
Bike for Calories (30/20)
Then
3 Rounds:
5 Muscle Ups
7 Wall Walks
9 Kettlebell Swings (53/35)
Then
Row for Calories (30/20)

Push Press
3 Rep Max

ENDURANCE

3 rounds:
300m easy
12 jumping split lunges (6 each side)
200m moderate
10 jumping split lunges (5 each side)
100m fast
8 jumping split lunges (4 each side)
:10 max effort
Rest 2 minutes

24 Comments

Pete Wed 12.28.2016 at 6:48am

21:15. 30# slam ball ?
- Pete Wed 12.28.2016 at 1:06pm
  
  NTS: hit all MUs at :30 interval. Try :25 next time
Kathy C Wed 12.28.2016 at 7:12am

15:52, RR /dips, 35# KB to eye height
PP, 65# ( 5 min cap)
Willis Wed 12.28.2016 at 7:52am

12:29 (rows&dips for MUs)
nfitz Wed 12.28.2016 at 8:29am

15:21? rr/bdips
3rm pp: 95# at 5 min. 105# after.
estrehle Wed 12.28.2016 at 9:07am

14:30, rr/dips, 44# kb
Didn’t do push press–shoulder
Erica Wed 12.28.2016 at 9:22am

17:213 (ugly) MU/round. This is going on my New Years Resolution List – I need to commit and put in the work on these. I’m giving up eating gummy fish in bed every night too, but that’s another issue…..
95# at 5 min, worked up to 115#
- Willis Wed 12.28.2016 at 9:50am
  
  Now, when you say “gummy fish,” do you mean Swedish Fish? Because you should. Swedish Fish are amazing.
- pancho Wed 12.28.2016 at 11:03am
  
  haha gummy fish…what about the other stuff???
- Ted Wed 12.28.2016 at 3:17pm
  
  Haha snacking Swedish fish. Not Swedish. Not fish.
Andrew Pants Wed 12.28.2016 at 9:30am

Did the endurance interval wod on the bike from a few weeks ago due to my bad back.

51 minutes, 365 Calories, 13.4 miles. GROSS!
Eric Wed 12.28.2016 at 10:03am

at College Hill CF in Greensboro NC

strength – 2 cleans+1 jerk at 65%, 2+1 at 70% and 3x 2+1 @75% – i did last rd at 105#

Wod: 3 rds amrap 3 — 75 du buy in each rd and decreasing sets of dl and bar facing
burpees.

Rd 1: 15 dl (165#), 15 bfb (1 rd)
Rd 2: 10 dl (185#), 10 bfb ((1+2
Rd 3: 5 dl (205#), 5 bfb (1+6)

Did 1 min of du attempts each rd – got a few big sets
Lynette Wed 12.28.2016 at 12:19pm

13:50, RR with feet on bench, dips negatives, 53# KB, 4-5 WW per rd to build wrist strength back,
100# PP at 5 min (should have worked up quicker to heavier weight)
btartufo Wed 12.28.2016 at 12:44pm

16:27 decline ring rows/red band dips-wall walks-70#kb
155# push press
Rap Wed 12.28.2016 at 1:54pm

14:30 rx / 175#
Great 12:30 crew and huge congrats to Nate R for his first muscle up!!!
Michele Wed 12.28.2016 at 1:57pm

19:20rx
135#
Ted Wed 12.28.2016 at 3:22pm

15:40?: 90# push press; RB ring dips, ring rows some with feet on bench. Ugly WWs. KBSs first time with 44# or half a poud or whatever KB — I could cover it in barbed wire and call it “Lucille”.
mdu3737 Wed 12.28.2016 at 6:35pm

13:39 mut, 35#
Nicole Wed 12.28.2016 at 6:38pm

12:00 MUT, 53# to eye height.
90# 3RM
lourdes Wed 12.28.2016 at 7:34pm

10:53 44# KB/3 WW+4 Burpees/MUT
90# PP
Newt Wed 12.28.2016 at 8:11pm

11:51 – Deficit Ring Rows
205# x 3 – Push Press
pancho Thu 12.29.2016 at 6:43am

16:23; deficit ring rows; 70#

155# for push press
SamB Thu 12.29.2016 at 10:38am

this looks awesome… wish i could have done it

completed hero WOD Loredo on the beach in mexico. untimed.
Jess Thu 12.29.2016 at 10:45am

14:11 bench transitions 44#
3 x 90#