WOD Blog

Fri, Nov 24 2017

Sat, Jan 13, 2018 at 8:00am ABOMINABLE SNOWDOWN 2: 8AM-2PM COME SUPPORT YOUR FELLOW GYM MEMBERS!
Tue, Oct 30, 2018 at 7:00pm ZOMBIE WOD LAST HUMANS LEFT ALIVE!: EVENT STARTS AT 7PM Please show up at 6:45pm to help set up and eat yummy foods
Mon, May 27, 2019 at 8:30am MEMORIAL DAY 'MURPH' & FREE FOOD!: 8:30AM free for anyone modifications will be provided.
Most Recent Benchmark:
FRAN 6-14-20 on Jun 19, 2020 (100 days ago)
Metcon: METCON AT 6PM 11/24/17Skill: STRICT MUSCLE UP CYCLE 11/24/17 week 5Warm Up: WARM UP 11/17/17Metcon: TRAVEL WOD/AT HOME 11/24/17-11/23/18 (2 WODs)

METCON AT 6PM 11/24/17


Metcon: Reps-Rx3+
AMRAP in 5 mins of
Rower-Calories

REST-2 mins

AMRAP in 8 mins
Burpee-7 reps
KB Swings-13 reps

GOAL: If you did 1,000 rep WOD treat as light recovery WOD and go at 75%, if you skipped yesterday then OVER 200 reps

Rx+: Sub 3 Burpee Muscle Ups, 70#/53#
Rx: 53#/35#
Rx2: Russian Swing 53#/35#
Rx3: Russian Swing 35#/20#

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Katriel-Maria210 Rx

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