2017 January 10 WOD

Posted: January 10, 2017 in Uncategorized
Metcon

3 RFT
500 meter Row (400 meter Run or 0.7 mile Bike)
12 Push Jerks (155/105)
15 Toes to Bar

Extra

9 rounds for total meters:
1:40 on/:20 off
*Rest 2 min rest after round 5
*This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.

Or

7 Rounds of 20 Calories on Bike
Rest 0:40 between rounds.

Or

Sprint/Walk for 15 minutes

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Comments
  1. Jim D says:

    METCON
    13:48
    500m Row
    12 115# Push Jerk
    15 T2B

    Extra
    9 Rnd Row for Meters 1:40on 0:20off
    3,925m total (slacked on Rnd 3&4 less than 400m)
    Average was 436m per rnd

  2. Doug Barnwell says:

    Metcon:
    16:25 RX (row)

    Extra:
    140 cal on 🚴

  3. Kent says:

    Metcon: 13:27
    Run/ row x 2
    sit-ups
    ttb on floor, to vertical bar.

    7 Rounds of 20 Calories on Bike
    Rest 0:40 between rounds
    4 miles of bike, total.

    whew!

  4. Tanya says:

    13:38
    Run/93#/TTB

    7rds 20 cal bike. A little extra rest…45s a couple times, 2 min once to refill water. Total time 18:39. Wish I had looked at miles.

  5. Groves says:

    Metcon in 13:57. 135# and knee raises.

    The big win today was that I was able to kip my knee raises. There’s hope in this shoulder recovery.

    Theeen 7 rounds of death on the bike.

  6. Heather Moody says:

    Metcon
    Ran 400m
    Push press #55
    T2B
    Time 17:22

    9 rounds on tower
    Meters 2929 I think

  7. Cara says:

    Metcon: 11:46
    Rows
    Subbed 20″ box jumps for PJ for shoulder
    Laying T2B

    Extra: 3,254 meters on Rower

  8. Wilks says:

    Did squat Elizabeth today – posted on yesterday
    Extra:
    7 rounds of 20 cal on bike with :40 rest in between rounds – 11:57

  9. bigdolan says:

    16:53 Rx
    dang ttb!

  10. Joe E says:

    Metcon: 13:05 at #115

    Extra: Row WOD 347m/rd

  11. Jay says:

    Metcon 14:44 ran 400m 135# PJ

    Extra did 7x100m sprints 1×200, 1×300 jogged and walked in between

  12. Joy says:

    3 RFT: 16:10
    500 meter Row
    12 Push Jerks (65#)
    15 Toes to Bar: swings were good today. hit the bar a lot but not every time

    Extra: 7 Rounds of 20 Calories on Bike: an embarrassing 31 mins

  13. Rob H. says:

    13:55 @115# row
    Extra
    Row. 3413 total. Avg 379/rd.

  14. Shank says:

    16:53 #115 TTB

  15. Mlday says:

    12:43
    Bike .7
    #95
    T2B

    Always want to press instead of jerk – keep heels on floor as focus for push jerk next time

    No time for anything else

  16. Mark Goff says:

    Metcon
    14:00
    Row
    115# PJ
    T2B

    Extra
    Rowing
    Total 3596m

  17. Nik says:

    15:05 w/ #105
    Extra
    3 rnds bike
    60 cal @ 7:05

  18. Shea says:

    Metcon 14:49 w/93# run/row/run (sluggish on the runs/row)
    Bike 6 rds x 20 cal-took forever-21 min & ran out of time

  19. Haley says:

    Metcon: 16:35
    Biked
    85#
    Knee raises

    Extra: sprints

  20. Bobby says:

    Metcon: 14:11 Rx

    Extra: 9 x 1:40/20 row intervals
    Total: 3599m
    420/405/398/395/354/395/411/412/412

  21. Kee says:

    Metcon
    17:10 w/ 65, row & knees to chest

    Extra
    Run 15-wasnt awful

    Came a few minutes late… So add 25 burpees 😨😭

  22. Matt Z. says:

    10:38
    Sprint sprint walk back side wall touches 15 minutes.

  23. Jennie says:

    5:30 class
    Row Rd 1, Bike Rd 2 & 3 (right knee hurts bad to row)
    105# PJ (more difficult than I would like, all broken 6/3/3)
    T2B felt strong
    14:53

    Ran the loop in a bunch of short sprints

  24. jkeel 42/5'9/175ish says:

    Metcon:
    11:18 rxd bike
    6/6 on PJ
    15/10-5/8-5-2 on T2B

    Extra:
    2 wall sprints : 1 walk
    12 min

  25. Marcia Jo says:

    Metcon: 17:58
    85# PJs
    Knee raises on the bar

    Extra:
    Ran/walked for 15 minutes-ish

  26. Megan says:

    17:13
    -Row / row / bike ( hard)
    -100# push jerks should have done the 105… so dumb
    – T2b ( hardest part for me still building core strength back up

    Ran walked the loop in short sprints

  27. Joshua G says:

    15:37
    115# PP
    T2B Rx, mostly sets of 5

    Extra:
    7 rounds of 20 cal on bike, 19:41
    ~40s rest between rounds

  28. slchampine says:

    12:12
    #115 & run

  29. MaryAnn says:

    12:58
    400 run
    PJ 35,25
    Knee ups

    Extra:
    Row, 2835m

  30. Todd Ferrell says:

    13:50

    500m
    75#
    Laying T2B

    *Done on 12th instead of 10th

  31. The Haggs says:

    Joe 14:05 @ 115#, row, run, row
    Hollie 14:51 @ 85#, run, row, bike

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