Friday, May 12th

11
May

Friday, May 12th

WOD

“Static Shock No. 1”

6 rounds for time:
20 sec l-sit
40 sec front rack hold, 225/155
60 sec handstand

For the front rack holds, use a squat rack, but do not hold the bar above the j-cups. Walk the bar at least a couple of steps outside of the rack every time.

Post time to Comments.

Extra Credit:
3 rounds:
8 Beat Swings
Max plank hold

39 Responses

  1. dtm

    For Time:
    5-10-15-10-5
    Hang Power Cleans 50# dbs
    Thrusters 50# dbs
    Front Squats 50# dbs
    Burpees

    16:33….EWWWWW

    L-sits:
    31/30/21/No thanks

    Curls for funzzies

  2. AllisonR

    21:30 @135# and wooden parallettes for L sits
    Had to break up the handstand in 2 30sec intervals but the other movements were unbroken
    Bring on the shoulder sores!

    extra cred @ home – 5 min plank

  3. Alice

    21:30 rx – tough but fun challenge.
    [first round UB, then 10/10 | UB | 30/30 for five rounds]

    cash-out: 37 burpees – happy birthday, Mickey!

  4. Alice

    21:30 rx – tough but fun challenge.
    [first round UB, then 10/10 | UB | 30/30 for five rounds]

    cash-out: 37 burpees – happy birthday, Mickey!

  5. Liz

    Drop in at cf humble beast
    Everything in kilos made me super frustrated with thinking I was going very light, only to figure out later I was going way heavy!
    Bench 7s: 20kg-25kg-27.5kg-30kg-32kg (70.2lb)
    Dl 5s (hook grip): 45kg-65kg-75kg-80kg-85kg (187lb)
    Metcon sprints! 2 of each : assbike, row, skierg
    Bike: 1:18, 1:08
    Row: 54, 56
    Skierg (was definitely not doing this correctly, ended up basically air squatting very quickly to get the cals up): 1:59, 1:45

  6. Mickey K

    16:45 Rx

    Thank you to everyone for all the Birthday “Wishes” and to the A.M. classes for the Burpees. Great Job! See you tomorrow Metropolis. You all ROCK!

  7. LaurenMargaret

    21:35 @135 w/knee raises and pike handstand holds on the box (got up to the wall with Mickey’s help and held for about 15 sec during last round)

    cash-out: 37 burpees happy birthday, Mickey!

  8. Hey guys, a slot just opened up on my marathon relay team for the North Face Endurance Relay. I am down to a three person team. If anyone feels like doing one leg of a relay, approx 6 miles tomorrow on Bear Mountain, let me know. I know it sounds really fun to run 6 miles in the rain…..

  9. Roberts

    Strict press
    73-78-83-88-93-98(PR!!!!)

    Dreamboat
    21-18-15-12-9-6-3
    Calorie row
    Strict press (55#)

    17:38 rx

    Arms are toast!

  10. JoJo

    Front Squat off 1RM 170
    Set #1 – 3 Front Squats @ 139#
    Set #2 – 1 Front Squat @ 151#
    Set #3 – 3 Front Squats @ 139#
    Set #4 – 1 Front Squat @ 156#
    Set #5 – 3 Front Squats @ 139#
    Set #6 – 1 Front Squat @ 162#
    Set #7 – 10 Back Squats @ 136#

    “SURFER ON ACID”
    3 Rounds:
    400 Meter Run
    21 Burpees
    not able to run, row 500 meters per round.
    9:46

  11. El Capitan

    Front Squats
    275(3) 300(1) 275(3) 310(1) 275(3) 320(1)
    Then 10 reps at 80% max of my FS
    Back squat 270(10)

    Surfer on Acid
    3 rounds
    400m run
    21 burpees
    9:20 rx

  12. Rekas

    23:10 parallette tucks (tried to stick out a leg but that wasn’t happening) and 155#

    Round 1 – 2:30
    Rounds 2,4,5,6 – 4:10
    Round 3 – 4′