2017 November 17 WOD

Posted: November 16, 2017 in Uncategorized

We have yoga tomorrow at 8!


Teams of 3
10 Sandbag Reverse Lunges
10 Sandbag to Shoulder
20 Lateral Hops over Bag
200 Meter Row

One athlete working at a time, alternate full movements. If unable to use a sandbag or heavy medicine ball, substitute a barbell and change “Sandbag Reverse Lunges” to “Front Rack Reverse Lunges” and change the “Sandbag to Shoulder” to “Power Cleans.” If only 2 athletes per team, athlete 1 will complete all the way through and athlete 2 will begin bag work as soon as athlete 1 gets on the rower. Athlete 1 will start their 2nd round of bag work when athlete 2 gets on the rower.

  1. Megan P. says:

    Metcon partner of 3
    Kelly and Lauren
    14 rounds + 23 #30 med ball

  2. The Haggs says:

    The Haggs partnered with Luke
    16+ 3
    Luke used 70# sandbag
    Joe 30# WB for lunges, 70# sandbag to shoulders
    Hollie 30# WB

    Lesson learned-we are to old to work out with a 23 yr old! Sorry if we slowed you down Luke!!!

    Fun warm up this morning, Lucas!!!

  3. Kenny Mack says:

    10rds+10+3 w/ LA – 💯 bag, alternated full rds

  4. Tanya says:

    52# bag
    W/ Corrie and Sabrina!
    Gonna miss you Corrie and the push you bring to the 6am peeps.

  5. Joshua G says:

    Worked with Jesse and Dave
    12 + 9
    60ish# bag

  6. Shea says:

    2 person team w/ML as described above-literally no rest at all for me! Good stuff tho!
    15+6 w/50# bag

  7. Kimberley says:

    Teamed with Stef and Haley
    9 rounds + 10+10+20
    35# sandbag
    Haley used 20# WB

    Fun WOD!

  8. Rob H. says:

    With Doug Barnwell
    10rds +21
    200m run in place of row.

  9. Brett Christensen says:

    Nasty girls
    6:39 Rx’d last set of MU = 5/2, everything else unbroken

  10. Bobby says:

    AMRAP w/Mike and Jayson: somewhere around 10-16 rounds + 6 lunges. Used 100# bag.

    DL: 5×3 @ 225/275/315/365/405 – 3RM PR DL

  11. Matt Z. says:

    13 rounds with Ashleigh.
    Second time today for her.
    Tossed the curd.
    We started bag work as partner began row.

  12. Doug Barnwell says:

    w/ Rob
    92# Sandbag; One-armed sandbag to shoulder (just sayin)
    200m run (subbed for row)

  13. Josh Maxwell says:

    Teamed with Bob and Kurt


    I worked with the 92# bag.. probably could have cleaned the 100# ball more easily.. but I guess that would have defeated the purpose of odd object work.


    Did some C&J practice with Bob.. worked up to 175#

  14. Kim says:

    Leisure w/Cara&Lindsey

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