2018 January 4 WOD

Posted: January 3, 2018 in Uncategorized
Warm-up Strength

10 minutes to complete
2×20 Back Rack Reverse Lunges

Metcon

3 Rounds:
3:00 Calorie Row
2:00 Calorie Schwinn Bike
1:00 Sit-Ups
Rest 2:00

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Comments
  1. Megan P. says:

    Strength
    2×20 back reverse lunges #75

    Metcon
    Row/bike/plank
    33/16/dropped 10 sec
    33/16/10 sec drop
    32/15/no drop

  2. LB says:

    Strength – No lunges (left foot) 3rds 200ft sled push 200ft farmer carry 70#KBs

    Metcon – 330 Rx

  3. Nichole Dyer says:

    Warm up
    2×20- 15,25 bar

    Metcon
    3 Rounds-180reps/cals
    1-31/13/24
    2-28/10/19
    3-25/12/18

  4. Tanya says:

    BRRL 85/95#

    Total 300
    43/23/34 = 100
    44/22/34 = 102
    42/20/36 = 98

  5. Bobby says:

    1.) 2×20 BRRL: 165/185

    2.) AMRAP: 319 Rx – out of gas today.
    60/28/32
    50/22/26
    53/23/25

  6. Joy says:

    Lunges: 45/50#

    Metcon: 243 (woooo! for consistency today! major improvement)
    Row: 37/37/37
    Bike: 12/12/11 (the bike wouldn’t turn on for the 2nd round but I could tell I was consistent with my first round and faster than my 3rd… so I am actually guessing at 12cal)
    Situps: 32/32/33

  7. Wilks says:

    2×20 – 135#/155#
    Metcon: 362rx (bike 1st)
    60/27/27
    60/27/27
    67/27/40

  8. Cara says:

    Lunges w/65#

    252
    Row: 37/39/40=116
    Bike: 17/16/17=50
    Sit-up: 25/31/30=86

    Struggle bus this week! Feeling super fatigued this week. Can’t wait for all of this sickness to be GONE!

  9. Rob H. says:

    135,155
    355Rx(bike/sit-up/row)
    34/33/58
    33/32/58
    31/30/56

  10. Mark Goff says:

    Reverse lunges
    85/95

    Metcon
    Row – 46/46/48
    Bike – 18/19/22
    SU- 29/30/31
    Total- 93/95/101= 289

  11. The Haggs says:

    Joe-283
    Row 47/47/47
    Bike 20/19/18
    Sit-ups 27/29/29

    Hollie-227
    Row 32/32/33
    Bike 11/12/13
    Sit-ups 31/32/31
    Sluggish, ready to feel better!!! At least I’m moving.

  12. bigdolan says:

    135,155

    344

  13. Shea says:

    Lunges: 85/95
    Metcon:
    Row: 37/35/37
    Bike: 15/15/15
    SU: 32/34/33
    Total: 253

  14. J Guthrie says:

    Lunges: 95#, 125#

    Metcon: 296, Rx
    Round 1: 54 / 20 / 24
    Round 2: 50 / 20 / 28
    Round 3: 50 / 23 / 27
    Started with the row

  15. Lucas Holland says:

    Romwod

    Metcon – 373
    Row -62/64/67
    AAB – 24/24/24
    Sit-Ups – 35/36/37

  16. jkb says:

    2×20 back rack reverse lunges, both at 55#

    Metcon: 213
    Row 3min : 33/31/32
    Bike 2min: 12/13/11
    Sit-ups: 25/26/30

  17. Monique says:

    Reverse lunges – set one @55#, set two @65# (should have done more weight)

    Metcon – 247 reps
    Rowing: 38/35/36
    Bike: 19/18/19
    Sit up: 27/29/26

  18. kim says:

    Did reverse Lunges after DT Friday
    73#/83#
    4 reps were forward lunges @ 73# (confused myself)

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