2017 November 1 WOD

Posted: October 31, 2017 in Uncategorized

November Challenge is Rowing. Try to get in 1000 meters per day with EXTREME emphasis on improving your technique. Just like with weightlifting, it is necessary and beneficial to “take the weight off” and focus on positions and timing. How’s your breathing? What is your best maintainable pace? Let’s see some progress this month! Ask your coach for some feedback; don’t be practicing bad habits!

Metcon
On a continuously running clock,
2 Rounds (15 minute time cap):
400 Meter Run
21/15 Calorie Bike
12 Squat Cleans (135/95)

Then, on 20:00 mark,

2 Rounds:
10 Power Cleans (155/105)
10 Front Squats (155/105)
10 Push Jerks (155/105)
Rest 2:00 between rounds

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Comments
  1. Luke S says:

    8:18
    6:51

  2. Cara says:

    12:14 rx’d
    8:39 w/85#

    Weak!

  3. Sabrina says:

    10:33 RX / 8:29 RX

    GOOD WOD AMIGHTY! 😂
    Lmao, I just cracked myself up at work!

  4. The Haggs says:

    Joe
    12:00 @ 115#
    7:50 @ 125#

    Hollie
    12:04 @ 85#
    6:28 @ 95#

  5. Megan P. says:

    11:00 #85
    5:53 #85

  6. Josh Maxwell says:

    3 miles in 28:43
    then
    12:55 @115
    then
    10:25 @135

  7. Mark Goff says:

    Barbell workout @ 115# 1st
    5:57

    Running/bike/squat clean workout 2nd
    13:01 @ 105#

  8. Kimberley says:

    Metcon 11:35
    Run
    Bike
    55# SC
    This one wiped me out!
    Rested until 20:00
    Started with 65#, got 5 into the FS and dropped to 55#
    Finished 6:39
    Post WOD mobility

    Haley
    Run
    Row
    15# SC
    Rest
    25#
    4:20

  9. Bobby says:

    1.) 10:17 Rx

    2.) 6:47 – 155# PC & FS – 72# KB PJ right arm only

  10. Monique says:

    400m run/15c bike/12 SC @65# in 11:25
    10 PC/10 FS/12 PJ @55# in 6:17

    1k row

  11. jkb says:

    10 PC/10 FS/10 PJ: 1st rnd in 2:22/rest 2min/2nd rnd in 6:55 @55#
    2rnds: 400m run/15 bike cals/12 PCthenFS @55# in 14:59? (That time seems really bad….maybe/hopefully I wrote that down wrong?)

    75 sit-ups @home

  12. Matt Z. says:

    9:41 run bike SC
    4:57 PC,FS,PJ
    Reverse order bikes for all
    1K row 1:55 500 pace
    Iron scap
    Plank holds weighted

  13. jkeel 43/5'9/180ish says:

    Started 2 rnds of 10/10/10
    135#
    5:32

    Run/bike/SC
    Rx’d
    13:21

  14. Brett Christensen says:

    1.) Barbell work
    2 min AMRAP of
    9 PCs @ 185
    9 FS @ 185
    9 PJs @ 185 completed once
    Rest 3
    AMRAP 2
    7 PC @ 205
    7 FS @205
    7 PJ @ 205 4 of the 7
    Rest 3
    AMRAP 2
    5 PC @ 225
    5 FS @ 225
    5 PJ @ 225 2 of the 5
    2.) 15 min EMOM
    10 DBPS @ 50
    20 pistols
    40 DUs
    3.) ROMWOD

  15. Doug Barnwell says:

    10 Mile Run
    1:29:22

  16. Elisabeth says:

    Metcon 1: 400m run, 15 cal bike, 55# squat cleans finished in 12:43
    Metcon 2: 65# finished by 6:41
    I like these kind of workouts, good prep for this weekend

  17. Joe Eds says:

    Metcon 1 completed have no idea on time #135
    Metcon 2 complete 6:28 #135

  18. Carolyn says:

    Metcon 2: PC/FS/PJ 55# Rd 1 in 1:37, rest 2 min, end @ 5:40
    Metcon 1: Run/bike/55# 13:53
    I liked saving the hard stuff (run/bike) for last.

    Day 1 1k row challenge complete

  19. HC says:

    10x10x10 65#
    1st r 1:20
    rest 2 min
    2nd r 1:49
    then 2 rnds run 400m, bike ,65#sc 13:17
    1000m row

  20. Kim says:

    @home
    11:20@73#
    3:42/3:15 @83#

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