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Monday 18 July 2011

Posted by The Coach on July 17th, 2011

MET CON MONDAY
WOD
5 rounds for time of:
Body Weight Back Squat, 15 reps
Double Unders, 30 reps
Ring Dip, 15 reps
Row, 30 calories

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13 Responses to “Monday 18 July 2011”

  1. Raj said

    BAT MAN Showing us how its done!

  2. VICKI said

    Hi Adrian! Don’t have your mobuile. Horses have broken out – have to retrieve. Guess I’ll get some running in. Bloody effing horses!!!!!!

  3. Pete Yeates said

    Wod scaled to 50kg squat
    Time = 22:46

  4. Kelly said

    Thanks everyone at the 6.30am crew this morning, This WOD was a killer for me and I really struggled after a weekend of indulgence, thanks for hanging around and giving me the support that i needed to finish. You guys are fantastic!!!

  5. Jane said

    Did this at home this morning (thought I was booked in but am in Tues am instead!)

    Swapped BS for FS (upon Storm’s orders of what I am to work on – don’t mess with the Stormer!!) So did 2/3rds BW for FS

    5 rounds
    15 x 40kg FS
    30 x DU
    15 x ring dips (orange band)
    30 cals rower

    Front squats really slowed me down broke them in 2 x sets, breezed through the DU’s and slowed down again on ring dips again broken into 2 x sets then the dreaded rower – oh 30 cals seems like such a lot – had to take a rest after each row before I could tackle the FS again but overall happy with how I did this on my own in my cold garage at 5.30am this morning

    Time 34mins 35secs

  6. Will F said

    Warmup:
    5 min skipping, 500m row, mobility, back squat warmup and some squat stuff.

    WOD:
    5 rounds for time of:
    35 kg Back Squat, 15 reps
    Double Unders, 30 reps
    Ring Dip (red band), 15 reps
    Row, 30 calories

    26.59

    Painful WOD, was glad to finish this one.

  7. Storm said

    Glad to here it Jane

    Good Work

    Sx

  8. Michael Weir said

    I hurt my ankle at rugby so i had to scale quite a bit

    WOD:
    5 Rounds For Time:
    50 kg Back Squat, 15 reps
    Skips, 90 reps
    Dips (Blue band), 15 reps
    Row, 30 calories

    22.13 I think

  9. Ash said

    5 rounds for time of:
    Body Weight Back Squat, 15 reps (Did 1st Round, then 8 in the 2nd Round @80kg, then dropped to 60kg.)
    Double Unders, 30 reps (First 2 Rounds, then swapped to 90 skips.)
    Ring Dip, 15 reps
    Row, 30 calories

    Back Squat killed me those first Round or so, was dead at the end, time 34 mins something….

  10. Graeme said

    WOD 5 RFT
    Scaled Back Squat to 50kg
    Skips (90) rounds 3-5 (DU really slowed me down Rnd 1 2)
    Ring Dip 15
    Row 30cal

    32:10

    Some really gutsy efforts by the 6:00pm crew tonight, well done all

  11. The Cell said

    Warm up:
    5mins skipping
    50 cal airdyne
    Then:
    Mobility
    10 push ups
    10 squats
    10 inch worms
    10 hindu push ups
    10 GHD sit ups
    20 walking lunges
    Warm up sets of back squats
    Mobility

    Then:
    5 rounds for time of:
    Body Weight Back Squat, 15 reps (80kg)
    Double Unders, 30 reps
    Ring Dip, 15 reps
    Row, 30 calories
    TIME = 25.36min

    Stretch

    SS

  12. Daniel said

    This is the first Met con WOD i’ve actually got remotely excited about because i can do most of the movements well
    WOD 5RFT
    55kg Back Squat x 15
    90 skips
    15 bar dips with a red band
    30 calories rowing
    30.10min
    This WOD was really tough,almost puked in the 4 round, well done to the 5pm crew

  13. Maggie said

    Killer WOD! 🙂
    5 rounds for time of:
    20kg Back Squat, 15 reps
    Double Unders, 30 reps
    Bar Dip (Red Band), 15 reps
    Row, 30 calories
    TIME = 27:13min

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