2017 January 21 WOD

Posted: January 21, 2017 in Uncategorized

No yoga or ROMWOD this morning. We have yoga next Saturday at 8.

Metcon

Teams of two, AMRAP 30 of:
400 Meter Run (Row 500, Bike 0.7)
30 Kettlebell Swings (72/53)
20 Box Jump-Overs (24/20)
Team members will alternate movements with only one member working at any one time. Partner 1 will run, partner 2 will swing, partner 1 will jump, partner 2 will run…
Compare to September 3, 2016

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Comments
  1. Jennie says:

    Partnered with Lil’ Kim
    Outside because it’s 70 in January and so freaking sunny
    8+400+23
    53# hairline level

    *tried to really push pace on run since there was rest built in instead of using run as rest/recovery which is a bad habit.

  2. Blake says:

    Couldn’t make it yesterday or today so did yesterday’s WOD in the park.

    400m runs 75-90 sec on all.
    Walking Lunges wearing 65# rucksack.
    10 Push-ups wearing same rucksack.

  3. Brett Christensen says:

    1.) Barbell Contioning
    10 SCs @ 225
    10 PC&PJs @ 225
    10 Clusters @ 225
    22:49
    2.) Conditioning
    3 RFT:
    1200m run
    40 med ball GHDSUs @ 20
    31:55
    3.) ROMWOD

  4. Matt g says:

    Was able to make it this morning due to work, however I got in a workout at my house:
    4rft
    400m run
    15 air squats
    15 push ups
    Did it all with a loaded out plate carrier:
    6 30rnd pmags loaded
    4 glock mags loaded

    10:28 time

  5. Doug Barnwell says:

    Started training for half marathon today. Ran 8 miles (1:14:33).

  6. Kent says:

    1000 yard swim
    In 25-50 yard increments

  7. jkeel 42/5'9/180ish says:

    1030 class w/ Scott T.

    8 rnds + run

  8. Shea says:

    W/Casey
    7 rounds+run+9
    53# kb & 20″ box

  9. The Haggs says:

    Joe and Hollie 7+ 400+ 30
    Joe 53# KB
    Hollie 40#KB

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