WOD Blog

Thu, Oct 10 2019

Most Recent Benchmark:
FRAN 9/20/19 on Sep 27, 2019 (115 days ago)
Metcon: METCON 10/10/19SHRED 10/10/2019Skill: ROMWOD COOLDOWN 10/10/19Warm Up: WARM UP 10/10/19Other Posted Results

METCON 10/10/19

Metcon: Reps-Rx3
4 sets rotating between sections:

3 min AMCAP
Row Calories
REST 1 minute

3 min AMRAP:
3-6-9-12-15-18 etc.
Bike Calories
Sit Up (no DB’s)
REST 1 minute (Start at 3 reps each round)

*Athletes can start on either the row or the AMRAP, and will switch off between the two sections until they have completed four rounds.

Tip: This is an aerobic workout. Find a steady pace you can maintain. Use your fastest pace on the final round. For those planning to do the open workout tomorrow, consider going 80% effort and treating this as a recovery WOD!

Blue Rx: As written
Orange Rx2: See coach for mods!

1st442 Alyssa C Thu, Oct 10, 2019
2nd390 Katriel-Maria Thu, Oct 10, 2019
3rd383 Janelle Thu, Oct 10, 2019
1st621 Seth B Thu, Oct 10, 2019
2nd494 Nate Thu, Oct 10, 2019
3rd487 Wesly Thu, Oct 10, 2019

Steve M422 Rx
Olive255 Rx
John L383 Rx
Derek M365 Rx
daniel z276 Rx
isaac285 Rx
Kirklin328 Rx
Cammon364 Rx
Vince373 Rx
Ian431 Rx
Derek N386 Rx
Katheryn275 Rx
Susie165 Rx
Cherise262 Rx
Seth B621 Rx Shoelace got stuck on rd 3’s bike but maintained close on all others
Sandra D262 Rx
Julia335 Rx
Kasidy234 Rx
Nate494 Rx Lower back spazzing out
Emily M306 Rx
Wesly487 Rx Not bad for 1 arm. 51 cal row on all, 75-68-68-72 bike/situp
Alyssa C442 Rx
Janelle383 Rx Row-41-40-39-37 AMRAP- 56-56-56-58
Katriel-Maria390 Rx
Todd N425 Rx
Derra298 Rx woof
Hailey265 Rx
Richard464 Rx
Shane475 Rx
Ryan P415 Rx
Bj373 Rx

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