November 20, 2017

Monday 171120

Runs, Rows, & Front Squats
-1st 3min = 200m Run or 200m Row For Time
-2nd 3min = Front Squat 7@75%
-3rd 3min = 400m Run or 400m Row For Time (opposite of last) MRX 300m
-4th 3min = Front Squat 6@80%
-5th 3min = 200m Run or 200m Row For Time
-6th 3min = Front Squat 4@85%
-7th 3min = 400m Run or 400m Row For Time (opposite of last) MRX 300m
-8th 3min = Front Squat 3@87%
-9th 3min = 200m Run or 200m Row For Time
-10th 3min = Front Squat 3@87%
**Athletes can start with Run/Row portion or Front Squat portion**
Post results for each 3 minutes to responses.

DSC_0947

Holiday Hours:

Wednesday, November 22nd: 5:00am, 6:00am, 9:30am and 12:00pm.  ALL afternoon classes are canceled. 

Thursday, November 23rd: ALL classes are canceled.  HAPPY THANKSGIVING!

Friday, November 24th: 8:00am and 9:30am.  ALL other classes are canceled.

29 thoughts on “November 20, 2017”

  1. 200m row 36 sec
    FS 7@295
    400m run 1:15
    FS 6@315
    200m row 37 sec
    FS 4@335
    400m run 1:25
    FS 3@345
    200m row 36 sec
    FS 3@345

    Core complete

  2. 1. Run 200m (:44)
    2. 7 front squat @185#
    3. Row 400 m (1:29)
    4. 6 front squat @195#
    5. Run 200m (:43)
    6. 4 front squat @210#
    7. Row 400m (1:30)
    8. 3 front squat @215#
    9. Run 200m (:42)
    10. 3 front squat @215#

    3x 5 on each leg pistol progression
    3x 15 hip extensions
    3x 25 abmat anchored sit-ups

  3. 200m run :47
    7 FS w/ 105# :24
    400m Row 1:36
    6 FS w/ 125# :41
    200m run :47
    5 FS w/ 125# (did extra rep) :25
    400m row 1:36
    3 FS w/ 135# :18
    200m run :47
    3 FS w/ 140# :18
    No Core

  4. 200m row = 0:52
    20 air squats = 0:27
    1k bike = 2:35
    20 air squats 0:36
    200m row = 0:53
    20 air squats = 0:35
    1k bike = 2:28
    20 air squats = 0:33
    200m row = 0:52
    20 air squats = 0:30

    core:
    50 anchored sit ups

  5. 200m run=0:40
    7 Front Squats @ 245#
    400m row=1:22
    6 Front Squats @ 265#
    200m run=0:38
    4 Front Squats @ 275#
    400m row=1:26
    3 Front Squats @ 285#
    200m run=0:32
    3 Front Squats @ 285#

  6. 200m row= 0:47
    7 FS@125
    400m run= 1:25
    6 FS@135
    200m row= 0:44
    4 FS@145
    400m run= 1:18 (PR by 8 seconds!)
    3 FS@150
    200m row= 0:45
    3 FS@150

  7. Front squats from the floor, and that was a mistake
    200m run: 27
    7 @ 225#
    400m row: 1:22
    1 @ 245#
    200m run: 31
    4 @ 245#
    400m row: 1:26
    1 @ 245#
    200m run: 30
    0 @ 245#, couldn’t clean or

  8. 200m run :36
    7 FS @ 125#

    400m Row 1:43
    6 FS @ 130#

    200m run :39
    4 FS @ 140#

    400m row 1:41
    3 FS @ 145#

    200m run :37
    3 FS @ 145#

  9. 200m Run= 0:34
    7 FS@165
    400m Row= 1:17
    6 FS@175
    200m Row= 0:37
    4 FS@185
    400m Run= 1:28
    3 FS@195
    200m Row= 0:38
    3 FS@205

  10. run 200=:28/29
    7 FS @305
    400 row=1:16
    6 FS @ 305
    run 200= :29
    4 FS @ 325
    400 meter row: 1:20
    4 FS @ 325
    200 run N/A an alligator bit me on the back of the leg

  11. 200row :40
    7FS@155
    400run 1:15
    6FS@165
    200row :42
    4FS@175
    400run 1:22
    3FS@185
    200row :44
    3FS@200 (97%)
    Thanks Shawn for talking me into doing 200!

  12. WOD Rx’d:
    200m row: 36 sec
    7 FS@195
    400m run: ??
    6 FS@205
    200m row: 38 sec
    4 FS@215
    400m run: ??
    3 FS@225
    200m row: 40 sec
    3 FS@225

  13. Wod. Rx

    Row – 31.2 (200)
    7@260#
    Run – 1:15 (400)
    6@275#
    Row – 31.6 (200)
    4@295#
    Run – 1:19 (400)
    3@305#
    Row – 33.1 (200)
    3@305#

  14. fronts squats cleaned form the ground
    200m Row(:36)
    7@275
    400m Run(1:10)
    6@295
    200m row (:39)
    0@305 couldn’t clean into first rep
    400m Run (1:4??) has no rest from trying to clean the weight before hand
    3@305-made the clean this time
    200m Row(:38)
    3@315

    Happy with the cleans went 4/5 on the sets made I’ll take it

  15. WOD
    As Rx’d
    200 Meter row-33.4
    FS-7@235#(squat cleaned into first rep)
    400 Meter run-1:09
    FS-6@250#(squat cleaned into first rep)
    200 Meter row-34.5
    FS-4@265#(squat cleaned into first rep)
    400 Meter run-1:15
    FS-3@275#(from the rack)
    200 Meter row-38.8
    FS-3@275#(from the rack)

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