2017 September 30 WOD

Posted: September 29, 2017 in Uncategorized

We have yoga at 8am!!!

Metcon

“Mind Eraser”
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run
Compare to May 31, 2014

Extra Work

Muscle-up Practice
If you have muscle-ups already, complete 30 muscle-ups for time. If you do not, get with a coach on what you need to be working on at your level within the progression.

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Comments
  1. Monique says:

    Yoga

    Minderaser – 7 rounds + 14 reps
    65#
    Need to work slower to make sure my form is correct to avoid more back pain!

    Stretching after class

  2. Lauren S says:

    6+7+7+ 50m @ 55#clean

  3. Jennie says:

    9am class
    8+7+7+70
    Up the stairs in the back corner, made a small difference.
    All PC unbroken.

  4. Wilks says:

    9+3rx
    Muscle up work

  5. Josh M says:

    7+7+7 @115#

    Probably could/should have done Rx. I’m pretty sure I muscle cleaned every Rep.. all unbroken

    Post WOD 3 mile Run in 29:56

  6. Brett Christensen says:

    1.) Run Conditioning:
    E4MOM ×3 800m
    3:29/3:23/3:21
    Rest 4 min
    E4MOM ×3 800m
    3:11/3:14/3:19
    2.) 5 min AMRAP of legless rope climbs
    13, should’ve been closer to 20
    3.) Conditioning:
    50 Cal bike buy in
    5 rounds of
    12 C2Bs
    9 squat snatches
    6 SHSPUs
    50 Cal bike cash out
    18:37

  7. Jesse G says:

    6+4
    115#

    Muscle Up work: 3×2, 2×1

  8. Kim says:

    @home
    8rds @83#

  9. Shea says:

    @home-300m runs & 83# PC
    7+7+3

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