2018 January 11 WOD

Posted: January 10, 2018 in Uncategorized
Warm-up Strength

10 minutes to complete
2×20 Back Rack Reverse Lunges

Metcon

30-25-20-15-10
Calorie Bike (or Row)
Russian Kettlebell Swings (70/53)
25’ Shuttle Sprints

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Comments
  1. Megan P. says:

    Reverse back lunges
    2×20 #85

    Metcon
    22:24
    Bike, #45 kB

  2. mlday says:

    85/105 rev Back Lunges

    18:36?? I think
    Rx

  3. Mark Goff says:

    Reverse lunges
    95/105

    Metcon
    19:11
    Bike
    60# KB
    Sprints

  4. Tanya says:

    93 x2
    19:11 rx’d

  5. Joy says:

    Reverse Lunges: 55/60

    Metcon: 26:35
    Calorie Bike
    Russian Kettlebell Swings (45/Green)
    25’ Shuttle Sprints

  6. Jeff Reasons says:

    2×20 Back Rack Reverse Lunges 33#
    30-20-10
    Row
    Russian Kettlebell Swings (white one)
    25’ Shuttle Sprints
    did all the sessions in 18 min

  7. Joe E says:

    Metcon Rx 17:50 legs would not run 😡

  8. Wilks says:

    Metcon – 15:31rx
    Reverse lunges – 155/175

  9. Rob H. says:

    16:37 Rx

  10. The Haggs says:

    Joe
    19:02
    Biked, 53# KB

    Hollie
    21:03
    Rowed, 45# KB

  11. stefgatlin says:

    Lunges – 65#/75#
    20:37 – bike, subbed sit ups for KB, sprints

  12. Monique says:

    Reverse back lunges – 75#

    Metcon – 24:37 Rx

    Excited that I got it done in under 25 minutes and excited to have two Rx workouts in a week!!!!

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

    Another fun day…
    2×20
    135
    155×10/165×10

    Metcon:
    18:30 rx’d
    Unbroken KB swings
    Damn that bike…

  14. Kimberley says:

    Strength 33/43

    Metcon 25:??
    Bike
    25# RKBS all UB
    Shuttle sprints, feet kept slipping on wet concrete

    Body is just too tired. Should have rested today

  15. Lauren S says:

    2×20 reverse lunge 75#
    21:02 bike 45# kb had to sub squats at the 20

  16. 2×20 Back Rack Reverse Lunges
    15#, 33#

    Metcon Scaled
    30-25-20-15
    Calorie Bike
    Russian Kettlebell Swings (20#)
    25’ Shuttle Sprints: Walked with 2-20# kettlebells, added a squat at each end for 15/12/10/8 reps
    27:20

  17. Shea says:

    lunges 85/95#
    Metcon: 20:58 Rx

  18. Jennie says:

    430 class
    85/105 for lunges

    Stopped with 5 minutes left in class to prepare for coaching 530. Like a dummy. Only had the set of 10 left to do…
    16:54
    Row
    53#
    30-25-20-15

  19. Cara says:

    Lunges w/65#

    Metcon: 21:05 rx’d

  20. Joshua G says:

    Metcon first: 18:08
    53# KB swings (Russian)

    Reverse lunges:
    4x 10 @ 135#
    Tried to really focus on form.

  21. Carolyn says:

    BRRL: 20 @ 45# / 6 @ 55#
    Metcon: bike, 25#kb, 25′ sprints (eh, more like jogs)
    Finished 24: ??

  22. Kim says:

    @home
    BRRL @73# & 83#
    Metcon
    21:38 bike/53#RKBS/sprints

  23. hzrainey says:

    2×20 Back Rack Reverse Lunges
    45/55

    Metcon
    27:47
    Bike
    KB 30#

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