2017 February 21 WOD

Posted: February 20, 2017 in Uncategorized

As we have for the past few years, we will be hosting an announcement party for the next 5 Thursdays at 7PM. Come hang out with us while we anxiously await Dave’s announcement of the weekly Open WODs. We will still have our normal 6:30 class.

Metcon

5 Rounds for Reps:
Minute 1 – DB Squat Cleans (50/35)*
Minute 2 – Burpee DB Box Step-ups (50/35# at 24/20”)
Minute 3 – Calories (Bike or Row)
*DB must start fully below the knee

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Comments
  1. Mark Goff says:

    Metcon
    DB cleans
    12,8,7,6,5 = 38
    DB burpees with step up. 35# DB 20″ box
    4 each rd = 20
    Cals on rower
    9,10,9,9,12 = 49

    Total = 107

    Mobility afterwards

  2. Tanya says:

    SC 12/9/6, 1 no rep started w/DB above knees, ugh/9/7 = 43

    Burp 6/7/6/6/7 = 32

    Row 11/11/11/12/13 = 58

    Total 133 25# DB, 20″ box

  3. Joy says:

    5 Rounds for Reps: 105 total reps
    Minute 1 – DB Squat Cleans (20#): 11/4 (that got ugly quick)/7/7/7
    Minute 2 – Burpee DB Box Step-ups (20# at 20”): 4/5/5/4/5
    Minute 3 – Calories (Row): 10/8/8/8/12

  4. Rob H. says:

    87 Rx
    DB cleans
    6/4/4/4/4
    Burpees step up
    3/-/4/3/1
    Rds 2&5 basically waisted. Went straight to box step up and forgot to do the burpee. Lost 8-9 reps.
    Row
    10/10/9/9/16
    Should have pressed more on the rower.

  5. Jay says:

    4 mile run before WOD

    Metcon 111 reps
    1.5 rds DB cleans at #50
    Burpee step up #50
    Row

  6. Wilks says:

    Metcon: 126rx
    Cleans 5/5/5/5/5
    Burpee BS 5/5/5/5/6
    Row 15/15/15/15/15

  7. Bobby says:

    Total: 128 Rx – 50# – 24″
    HSC: 14/8/8/8/10
    BBS: 4/4/4/2/4
    Bike: 16/12/10/11/13

  8. Kim says:

    @home
    25# DBSC 10/8/8/6/8
    25# 16″box burpee stepup 5/5/5/5/5
    Bike 10/10/10/10/12
    117

  9. Groves says:

    111 @ 35# DB. 24″ box

  10. Matt Z. says:

    Used 50s
    Didn’t count reps

  11. Brandy says:

    Squat cleans 20# Dbs….. 12/7/7/7/7
    Burpee 20# Dbs step ups 16″…4/4/4/4/4
    Row….8/8/7/5/8

    96

  12. Joe E says:

    Metcon: #35 dumbbells 124 reps
    Rowed all 5 rounds averaged 12 calories per round
    Got 15 last round.

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

    RX’d 50#/24″
    130 reps
    DBSC: 12/5/5/5/6
    DBBBS: 5/3/4/4/4
    ROW: 12/15/16/14/20

    Post WOD stretch.

    This WOD made me angry. DB’s are the way.

  14. Jennie says:

    530 class
    Started on Burpees
    Total 118
    Got 8 SC every round
    Got 3×11 and 2×10 on row
    Got 4-8 on Burpees every round

  15. Shea says:

    122 w/30# db’s
    20″ box
    Rows

  16. Joshua G says:

    128
    30# DB’s
    25″ box

    DB squat cleans: 12 / 8 / 8 / 8 / 8
    DB burpee box steps: 4 / 4 / 4 / 4 / 4
    Row calories: 12 / 13 / 12 / 12 / 15

  17. Nik says:

    99 “and they were all Problems”

  18. missychamp2016 says:

    DB Squat Cleans used 15’s
    Burpee DB Box Step ups @16″
    Assault Bike
    88 reps

  19. Barb Beiter says:

    Coach – Megan SORE BACK MIN 1 Min 2 Min3 MIn4 Min5
    5 Rounds for Reps:
    Minute 1 – DB Squat Cleans (50/35)* 10# 10 10 11 8 9
    Minute 2 – Burpee DB Box Step-ups (50/35# at 24/20”) 45# plate 5 4 4 4 4
    Minute 3 – Calories (Bike or Row) row damper on 4 3 4 6 5 7
    *DB must start fully below the knee 94 REPS

  20. Cara says:

    DB Cleans: 11/7/7/6/6
    Burpee: 4/5/5/5/6
    Bike Cals: 8/6/8/8/8

    I think my weight was 25# for the cleans and 20# for the burpees (too long ago to remember)

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