WOD Blog

Thu, Jan 31

Most Recent Benchmark:
FRAN 9/20/19 on Sep 27, 2019 (16 days ago)
Metcon: METCON 1/31/19Skill: ABCON 1/31/191 STRONGEST LOSER 8(OPTIONAL WORKOUT)Warm Up: WARM UP 1/31/19SHRED 1/31/19Other Posted Results

METCON 1/31/19


Metcon: Time-Rx3+
FOR TIME:

100 Russian KB Swings (53#/35#)

THEN

5 Rounds of:

Deadlift-10 reps (185#/125#)
Powerclean-5 reps (185#/125#)
Sit Up-15 reps

THEN

100 Russian KB Swings (53#/35#)

Goal: Sub 18 CAP at 23 minutes

Tip: Consider breaking up your first set of Russian swings to save your grip. Go all out on last set. Find a steady pace through the middle. We are looking for a moderate/heavy clean weight.  

Purple Rx+: 70#/53#, 205#/145#
Blue Rx: As written
Orange Rx2: 135#/95#, same Russian swing
Yellow Rx3: 115#/75#, 35#/26#
White MODWOD: 75#/55#, 26#/20#

1st13:39 Alyssa C Thu, Jan 31, 2019
2nd17:50 Janelle Thu, Jan 31, 2019
3rd19:13 Rachel T Thu, Jan 31, 2019
1st13:43 Spencer C Thu, Jan 31, 2019
2nd17:05 Brad Le Thu, Jan 31, 2019
3rd17:42 Wesly Thu, Jan 31, 2019

Eric F18:32 Rx
Scooter18:25 Rx2 light and fast
Cammon20:23 Rx2 added weight each round up to 155
JASON BEN22:42 Rx2
Janelle17:50 Rx
Julia16:55  sub band pull through (green) for swings, DB DL (50#), DB PC (50#)
Boots21:18 Rx
IanDNF Rx2 135# clean -15 reps short
Vince17:35  115# Bar, 50# KB
Alyssa C13:39 Rx should have gone heavier
Tracie16:27 Rx3
Sandra D19:27 Rx3
Diana15:09 Rx3
Cherise18:50 Rx2
Wesly17:42 Rx
Katheryn16:10 Rx3
Bill17:53 Rx2 Modwod DL 185#; PC 135#; KB 53#
Nick23:00 Rx 4 rounds +6 DLs
Derek NDNF Rx2 2rnd 60reps R KB Swings
Spencer C13:43 Rx
Jonathan A19:09 Rx3
Lacey B20:38 Rx
Keith21:10 Rx3 185#DL's, 75#PC's,53# first 100, 35# 2nd 100 KB's
Louise22:08 Rx3
John Lu19:10 Rx
Sarah D15:09 Rx2
Rachel T19:13 Rx
BjDNF Rx2
Joshua B22:38 Rx2
Kaidnf got to kettle 80 Rx2
eliDNF Rx
Saori13:18 Rx2 Calf injury & lower back pain
Todd N20:48 Rx Lower back 😵
Selleck:) Rx
Brad Le17:05 Rx

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