2016 November 5 WOD

Posted: November 5, 2016 in Uncategorized

No yoga or ROMWOD today.

Metcon

EMOMx18
Minute 1 – Max Calories Row
Minute 2 – Max Reps Wall Ball
Minute 3 – Max Reps Double Unders

Extra

We will run 2 heats of the Metcon so that those who wish to squat can squat 1st and those that wish only to metcon can metcon 1st. If you plan to squat first, come in and get started on that so that you are finished and ready for the 2nd heat of the metcon.
Today’s squats are:
7×3 Front Squat @ 85%

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Comments
  1. Doug Barnwell says:

    Strength: 4×3 @ 285#, 3×3 @ 295#
    Metcon: 486 (93 cal row, 135 WBs, 258 DUs)

  2. Bobby says:

    FS: 4×3 @ 275# / 3×3 @ 285#

    EMOM: 611 reps
    Row – 15/10/10/10/10/11 = 66
    WB – 30/30/30/20/20/25 = 155
    DU – 75/65/55/50/60/85 = 390

  3. Joshua G says:

    FS: 135 / 205 / 210 / 210 / 210 / 210 / 210 (all x3)

    EMOM:
    Row: 16 / 12 / 13 / 11 / 11 / 11 = 74
    WB: 20 / 15 / 16 / 17 / 17 / 20 = 105
    DU: 25 / 28 / 24 / 27 / 31 / 34 = 169

  4. mlday says:

    Squat (light Bc adductors are sore)
    85/105×2/125×3

    14/24/39
    10/23/34
    8/22/31
    8/2134
    7/19/40
    6/21/33

  5. Cara says:

    2 miles in 15:54

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