Tuesday 181009
“E3MOM Metabolic Madness” by DB:
*Athletes can pick order of exercises, but
must perfiorm all 8 exercises*
**Only rest is remaining time of E3MOM**
-250m Row MRX 200m
-250m Row MRX 200m
-200m Run
-200m Run
-200m Run
-100 Doubles
-0.5km A-Bike
-30 Clean & OH 65/55 RX+75/55 MRX 55/45
4min AMRAP:
-3 Burpee T2B
-4 T2B
-12 DB Snatch One Arm Alternating 50/35lbs
RX+ 70/50 MRX 35/20 or 12 BB Snatch 75/55 RX+ 95/65 MRX 65/45
Post results to comments.
1: 30 clean & jerk (65#)- 1:11
2: 100 lateral barbell skier jumps- 0:40
3: 0.5 km assault bike- 0:39
4: 250 m row- 0:49.9
5: 250 m row- 0:47.5
6: 250 m row- 0:48.6
7: 250 m row- 0:49.1
8: 250 m row- 0:47.0
*
4 min AMRAP as rx’d: 2 rounds + 5 DB snatches
30 cnj 75# = 1:42
.5 k bike = :33
25 burpees = 1:17
.5 k bike = :38
250 row= :53
20 unbroken pull-ups = :32
250 ski erg = 1:10
250 m row= :58
Wod rxd
2 rds + 8 db snatch
Listing order…all times approximate (didn’t write down; rounding up):
100 DUs (1:20)
200m run (:50)
30 C&J @ 75# (1:20)
200m run (:50)
.5k bike (:45)
250 row (:50)
250 row (:55)
200 run (:50)
WOD w/50# DB: 3 rds
30 clean to overhead 35# = 1:17
200m row = 0:47.9
.5k bike = 0:56
100 single unders = 0:50
200m row = 0:49.2
200m row = 0:48.3
200m row = 0:50.5
200m row = 0:48.2
4 min amrap w/20# DB
2 rds + 4T2B
25GHD sit ups not timed
Listing order…all times approximate (didn’t write down; rounding up):
100 DUs (2:05)
200m run (:57)
30 C&J @ 65# (2:11)
250 row (1:01)
.5k bike (:52
200 run (:52)
200 run (:50)
250 row (:58)
WOD w/50# DB: 2 Rounds + 1 burpee T2B
Power Snatch: 3@115, 3@125, 3@135, 3@145
WOD
75#clean to OH=1:06
.5km bike=:37
100 DU’s=:54
200 run=:42
250 row=:44.2
200 run=:46 (took a fall on the turn around)
250 row=:44.7
200 run=:45
4 Min AMRAP
Rx+
Rounds=2+1 DB snatch
WOD
55#clean to OH=1:10
.5km bike=:45
100 DU’s=:52
250m row=1:00
250m row=1:00
200m run=:49
200m run=:45
200m run=:46
4 Min AMRAP
Rx+ w/50#DB snatches
Rounds=2+4T2B
2min GHDs=46..slowed WAY down at the half way mark..
Dubs :58, but I don’t know if I did 100 or 110
Run :48
Run :41
Row :44.0
Run :46
Bike :40
Row :50.8
Stopped at 14 for clean and jerks @ 75#
Wod rxd
2+3
Great pic Cindi! Nice seeing you today, Blocker!
WOD – All Rx except did 40# DB Snatches during AMRAP
Run: 1:06
DU’s: 1:33
Run: :54
Row: :49
Clean to OH: 1:54
Row: :51
Run: :54
Bike: :43
AMRAP – 2rds even
Thanks Nicole – awesome class today.
Thanks Ryan!
WOD RX
30 C&J (1:17)
Run (.57)
100 Dubs (1:38)
Row (1:02)
Run (.53)
Row (.59)
Run (.52)
Bike (.47)
Bike killed me and quads were cramping
Only did 1 round on 2nd WOD
WOD
75#clean to OH=:51
.5km bike=:29
100 DU’s=1:23
200 run=:50
250 row=:42.2
200 run=:52
250 row=:41.9
200 run=1:12(dead from here on)
4 Min AMRAP
Rx+
Rounds=2+1 Burp TTB
1. C&J (75#) – 1:08
2. Row – 0:47.4
3. Row – 0:46.4
4. Doubles – 0:55
5. Ski Erg – 0:44
6. Assault bike – 0:34
7. Row – 0:48.5
8. Ski Erg – 0:43
WOD:
3 rounds
I didn’t keep track of all my times…
.5 k bike
20 pull-ups
250 m row
30 clean to OH @55
250 m row
20 pull-ups
250 m row
250 m ski erg
4 min AMRAP Rx’d
2 + 1 burpee TTB
Started week 2 of RP FPT
C&j: 1:56
Bike: 0:40
DU: 3:05
Run: 1:05
Row: 0:50
Run: 0:51
Row: 0:50
Run: 0:49
AMRAP w/50#
2rnds + 3 burpee t2b
Ghd sit-ups in 2min = 43
Wod Rx+:
Clean&OH- 1:11
0.5 bike-:40
100 dubs- :50
Run- :40
Row- :49
Run- :39
Row- :53
Run- :38
4min amrap: participated
1+7 dB snatches
WOD
65# clean to OH=1:15
.5km bike=:39
100 DU’s=1:08 missed Twice
200 run=:41
250 row=:48
200 run=:41
250 row=:51
200 run=:39
4 Min AMRAP
50# DB
2 rds + 9 DB snatches
—-
50 GHD in 2:11
100 dubs – :59
30 G2OH – 1:28
.5 Bike – :39
Then “Mini Miserable” – 5 rds 250m row 2 min rest
:47.2
:48.8
:51.7
:50.1
:49.7
4 min cool down amrap – 2rds
1:00 max GHD – 26, Kait did 23 😉
Wod rx
30 CJ at 75lbs=1:26
.5 AB=0.46
100 doubles=1:05
Run=1:01
Run=0:55
Run=0:47
Row=0:58.8
Row=0:57.2
Amrap with DB rx=3 rounds exactly
250m row- :44
250m row- :46
200m run- :38
200m run- :38
200m run- :37
100 dubs- :58
.5km bike- :48
30 clean to Oh w 75#- 1:11
4 min amrap RX+ wDB snatch
2+4 T2B
100 DU: 1:24
200m ski erg :44
250m row :52
30 Clean to OH 1:10
.5k bike :47
200m ski erg :41
250m Row 1:07
200m ski erg :43
2 rounds + 2 burpee T2B
Emotionally exhausted, just happy to be at the gym
Tabata abs
Proud of you for pushing through Chrissy 🙂
4 min amrap done with 35# DB
Clean to OH 55# BB
WOD
65# clean to OH=:56
.5km bike=:42
100 DU’s=1:02
200 SkiErg=:40
250 row=:48
200 run=:48
250 row=:56
200 SkiErg=:40
—
4 Min AMRAP
50# DB
2 rds + 1 DB snatches
—
-1:15 rest-
2:00 Max GHD = 22 (terrible)