2017 March 9 WOD

Posted: March 8, 2017 in Uncategorized

Friday Night Lights…weekly challenge…Thursday-Monday, drink half of your bodyweight in ounces of water. 0.5 points for each day with potential to earn your team 2.5 points just for staying hydrated! Flavor drops are OK, coffee and tea do not count!


20 minutes to complete
3×8 Shoulder Press @ 60%


Odd: 15/12 Calorie Bike
Even: 30 Sit-ups

  1. stefgatlin says:

    Strength – 53# across
    EMOM – 10 cal bike + 25 GHDs
    Postwod mobility

  2. Kent says:

    Yesterday’s WOD:
    21 minutes
    Every 3 minutes: 300m run, 12 laying ttb

    Post: 75 Sit-ups as:

  3. Rob H. says:

    Assault bike cals 15/15/12/10
    15 GHDs per round

  4. Joy says:

    Shoulder Press: 45/55/55/55
    EMOM: did it
    Bike needs work. Got all the sit-ups except for round 3 where I got 26

  5. Joe E says:

    Shoulder press: 75/75/105

    Weighted sit-ups 20lb wall ball
    Bike cals


  6. Blake Lambert says:

    1x 95#
    2x 115#
    1x 145#
    1x 115#
    1x 95#

    Bike 10cal
    20 Military standard sit-ups

  7. jkb says:

    Shoulder Press: 3×8 43#…not too strict towards the end

    Row cals: 10/12/10/10
    Sit-up: 25/20/15/20

  8. Heather Rainey says:

    45# SP

    Lost count during Metcon and just tried to get through it! Avg 7 cal per round and 15-20 sit-ups per round.

  9. Cara says:

    Metcon completed. All rows.

  10. Mark Goff says:

    2 rds @95#
    1 rd @ 115#

    Odd on bike 15/15/14/14
    Even SU 30/25/25/25

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