2015 December 4 WOD

Posted: December 4, 2015 in Uncategorized

Sorry guys, but we won’t have yoga tomorrow or next Saturday. Both of our instructors are out of town.

Metcon

4 RFT:
Row 250 meters (Run 200 meters)
5 Single Arm DB Push Press/Arm
10 Goblet Squats
Run 300 meters (Row 375 meters)

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Comments
  1. Nickhayes says:

    Prewod 1k row 5:18/52c

    15:35
    Rows
    30# db
    53# kb

    Seth
    Prewod 2k row

    16:49
    Run
    30# db
    72# kb
    Row

    Postwod
    3 RFT
    10 thrusters
    5 jumping muscle ups
    25 double unders
    7:29
    1 @ 95#
    2 @ 85#
    3 @ 75#

  2. Justin Harrison says:

    17:14 with 65# DB PP, 80# goblet squats

  3. bbevis says:

    17:40 25#DB, 20# KB

  4. jks says:

    16:23 Rowed all 250 / 375
    30#DB on Both Press and Squat

  5. Tim C says:

    17:38; 35# DB, 53# KB

  6. Nichole Dyer says:

    4RFT-19:41
    Row250
    15# DB press
    30# G. Squats
    Run300

  7. Wilks says:

    14:13
    50#db for both

  8. H2 says:

    Metcon: 17:17
    Row 250m
    15# pp/ goblet squats (shldve went heavier for both)
    Run 300m

  9. Dave says:

    16:55 25# DB, rowed all, except last movement biked

  10. Samuel Day says:

    Time:
    13:49
    #35 lb dumbbell and on the goblet squats and presses

  11. Ml day says:

    Time:
    14:45
    #30 on the presses and squats

  12. Yin Blake says:

    14:26 50# rx

  13. Lucas Holland says:

    17:06 rx with 72#kb for both sp and gs
    extra
    3 sets of 4 fs + 4 bs @170

  14. Brett Christensen says:

    @ home
    I did y’alls couplet from the other day solo.
    5 RFT
    20 KBS @ 53
    15 WB @ 20
    Time: 8:29

  15. Marcia Jo says:

    21:something
    40# push presses
    35# goblet squats

  16. Matt Z. says:

    16:06
    70 DB PP
    80 goblet squat

  17. Megan says:

    15:00 with all runs
    30# db push presses should have done more
    43# KB goblet squats

  18. Cara says:

    13:59
    Biked
    25# PP & GS
    Runs

  19. Kim says:

    18:32
    row/20# pp/35# gs/runs

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