WOD Blog

Tue, Jan 28

Happy Birthday Elzi
Most Recent Benchmark:
FRAN 6-14-20 on Jun 19, 2020 (100 days ago)
Metcon: METCON 1-28-20Warm Up: WARM UP 1-28-20SHRED 1-28-2020Skill: SKILL WORK 1-28-20Other Posted Results

METCON 1-28-20


Metcon: Reps-Rx3+
2 mins ON/2 mins OFF x 6 sets:

Deadlift-15 reps
Box Over-15 reps
Bike AMCAP

*In large classes start second heat 2 minutes after first.

Goal/Tip: This workout has a 1:1 work/rest ratio. You are meant to attack each round at an aggressive pace! You should have the capacity to perform your deadlifts unbroken.

Brown Rx+: 225#/155#
Purple Rx: 185#/135#
Blue Rx2: 155#/105# step overs allowed
Orange Rx3: 95#/65#, 20''/16'', sub 12 reps of each
Yellow MODWOD: 45#/35#, plate step overs, sub 10 reps of each

1st81 +Alyssa C Tue, Jan 28, 2020
2nd62 Janelle Tue, Jan 28, 2020
3rd59 Hailey Tue, Jan 28, 2020
1st114 Wesly Tue, Jan 28, 2020
2nd82 Todd N Tue, Jan 28, 2020
3rd80 Jonathan K Tue, Jan 28, 2020

Kirklin37 Rx
DeeAnn32 calories Rx3
Olivia Onot many :) Rx+
Vince42 Rx
Jonny67 calories Rx2
Jessieso many Rx boots body building class and SLX accessory work
Scott B22 Rx
Carolyn39 Rx3 75#
Cherise50 Rx2
Katheryn58 Rx2
Derek N25 Rx3
David S47 Rx2 155lbs, box overs
Jonathan K80 Rx
Katriel-Maria107 Rx2
Jayne28 Rx3 105# 10 box jumps
Rachel T40 Rx2
Grant H58 Rx
Bridger L88 Rx2
Janelle62 Rx
Derra23 Rx2 115#
Hailey59 Rx
David D57 Rx2
Wesly114 Rx 21-21-21-13-14-24
Alyssa C81 Rx+
Bj79 Rx2 Rx weight,step overs
Saori37 Rx
Todd N82 Rx

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