2016 March 24 WOD

Posted: March 24, 2016 in Uncategorized

Tonight is our last Open viewing party! Join us for the 7PM release of 16.5 on the big screen!

Metcon
EMOMx16
Minute 1: (15/12) Cal Row/Bike
Minute 2: 15 Wallballs
Minute 3: 15 Sit-Ups
Minute 4: 15 DB Push Press

Adjust the reps and weights as needed based on how you feel and what might come up tomorrow!

Post-WOD
Work on your mobility and a skill (or lack of ☺)

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Comments
  1. Kent says:

    EMOMx16
    Cal Row 15/10/12/15
    subbed planks & pushups (alternating) for wb
    Sit-Ups
    Push Press 25#/20/20/20

    Post:
    power cleans x 2 EMOM 10
    75/ 95/ 105/115/125×4/ 135/145
    Failed on 2nd 145# attempt. was able to complete 2nd rep within the minute.

  2. Rob H. says:

    Metcon
    EMOMx16 * subbed a few things 🙂
    Assault Bike 12 cal/12/12/12
    Ring pull ups to chest12/12/12/12
    Push ups 25/25/25/16
    DUs 30/30/30/30
    Dubs weren’t bad today. Able to string 15-20 in a row with high heart rate. definite improvement there.
    Post WOD
    Shoulder mobility and lower back thanks to 16.4… :/

  3. Kimberley says:

    10# WB (15/15/10/10)
    Sit-ups (all reps)
    15# DB presses
    Rows (12/12/10/11)

    Worked on DUs

  4. Megan says:

    Started with Wall balls

    Wb all 15 each rd unbroken
    Abs all each rd unbroken
    Push press 25# all reps each rd unbroken
    Row 12/10/11/12

  5. Marcia Jo says:

    Metcon:
    10/10/10/10 Cal Row
    12/12/12/12 10# WBs
    15/15/15/15 Sit-Ups
    12/12/12/12 20# DB Push Press

  6. Blake says:

    Metcon- completed with 50# first 2 last 2 with 30#

    Skilz- worked on my gotcha skilz

  7. Nichole Dyer says:

    12cal row
    15 wall balls -#12
    15 sit ups
    15 DB press #20

    Worked on pull ups with negatives

  8. Kim says:

    Row 12/12/10
    WB 14# 15/15/12
    SU 15/15/15
    PP 20# db 15/15/15

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