2018 January 15 WOD

Posted: January 14, 2018 in Uncategorized

We will be on regular schedule today! Stay tuned for updates late in the day regarding the 2nd round of snow and its impact on Tuesday’s early classes.

Metcon

AMRAP 10:
Row for Meters
On the 1:00… 1 Box Jump Over (24/20)
On the 2:00… 2 Box Jump Overs (24/20)
On the 3:00… 3 Box Jump Overs (24/20)
On the 4:00… 4 Box Jump Overs (24/20)
On the 5:00… 5 Box Jump Overs (24/20)
On the 6:00… 6 Box Jump Overs (24/20)
On the 7:00… 7 Box Jump Overs (24/20)
On the 8:00… 8 Box Jump Overs (24/20)
On the 9:00… 9 Box Jump Overs (24/20)
Rowing for 10 minutes with BJO’s EMOM. Start on Row at 0:00.

Extra

The Open starts in 5 weeks! It’s our annual test of fitness and how much we have progressed from the previous year. Spend the extra time today working on your weaknesses. Talk to your coach. Talk to a friend that’s already good at what you want to be good at. You will NOT make a ton of progress on strength in 5 weeks and you won’t make a ton of progress on a lot of movements, but if you pick one or two that you KNOW will come up in the Open and work on them, you could see a difference in 5 weeks.

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Comments
  1. The Haggs says:

    Joe
    1567
    24’ Box step ups

    Hollie
    1323 RX

    Both worked on pull ups.

  2. Kent says:

    1425
    20″ box step overs

    Post: Back Squats 145# 5 x 3

  3. Rob H. says:

    3 miles/100 cal
    Bike

    Extra
    Flight simulator
    24:43rx
    Went up no misses all the way to 50.
    Missed 45×1,40×1,35×1, fell apart after that.

  4. Tanya says:

    1647m rx’d

  5. Shank says:

    1633m RX

  6. Wilks says:

    2040m rx

  7. Cara says:

    1523 rx’d

  8. Joe Eds says:

    1568 Rx

  9. mlday says:

    1746 rx
    Worked on squat

  10. Joshua G says:

    1743, Rx

    Worked on HSPU’s and squat snatches for skillz work. 115# snatch.

  11. Matt Mccaslin says:

    Yes! 1470m row and a 24″ box! = my first Rx!

  12. Matt Z. says:

    2,052 meters
    Plank, MU, iron scap work

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

    Rx’d
    1845m

    Extra:
    GHD
    Bar MU

  14. Jennie says:

    430 class
    My body reminded me IMMEDIATELY that I deadlifted 13,575 pounds yesterday afternoon! Major fatigue.

    1654 RX

  15. Carolyn says:

    1301
    15″ some jumps/mostly steps after 5:00

  16. Megan D. says:

    1545 meters

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