2017 November 18 WOD

Posted: November 17, 2017 in Uncategorized

Yoga this morning at 8! Free for members and only $5 for visitors!

Metcon

5 Rounds:
Every 4 minutes:
400 Meter Run
1 Round of “DT” (155/105)
Score is slowest time.
1 round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Jerks

Optional Midline Strength

5 rounds for quality
25 GHD Sit-ups
:30 L-Sit (accumulated total per round)

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Comments
  1. Mark Goff says:

    Metcon
    3:07
    3:26
    3:45
    3:49
    4:05
    115# barbell

    Did 50 GHD sit-ups

  2. Luke S says:

    DNF – need to work pacing

    2:42
    2:45
    2:57
    3:35
    6 hpc

  3. Kent says:

    11 mile run; 2:45:00.
    St. Jude half in 2 weeks!

  4. Josh Maxwell says:

    3:00 partner WOD with Ashley from the competition in Paris.

    30PC’s @ 95#
    Remaining time max Calories Bike.

    55 Cal.

  5. Shea says:

    What a spicy wod!
    Slowest time was 3:22 (5th round) @ 75#. First round was 2:55 & got slower as they went.
    Midline work: 3 rounds of 15 GHD/10 v-ups & acc. 30 sec of L-sit in rings

  6. Kim says:

    I did not keep up with my time. I worked outside (no clock but lots of sun)
    Focusing on Run- finished under 2min each time
    63# DT- focused on stringing reps together.

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