Monday, January 23, 2023

This Saturday, January 28th, Open Gym 10:00am-12:00pm will be canceled.

For 30 minutes complete:
3 Squat Cleans 185/125# Rx+225/155# MRX135/95# on the odd minutes
Bike or Row 13/10 Rx+15/12 MRX 10/8 Calories on the even minutes
*Athletes choice on starting with bike/row or cleans.

44 thoughts on “Monday, January 23, 2023”

  1. Activator:
    135-165-185

    Wod completed as Rx’d w/Bike

    *All about the calories on this one. Averaged 72-78 rpm, and it took 38-40 seconds for 13 cals. 18-20 seconds on squat cleans

    Impressive as always Chad!

    1. Activator
      Min 1: 3 Squat Cleans@135#
      Min 2: 10 Cal Bike
      Min 3: Rest
      Min 4: 3 Squat Cleans@165#
      Min 5: 12 Cal Bike
      Min 6: Rest
      Min 7: 3 Squat Cleans@185#
      Min 8: 15 Cal Bike

  2. Activator
    Min 1: 3 Squat Cleans@135#
    Min 2: 10 Cal Bike
    Min 3: Rest
    Min 4: 3 Squat Cleans@185#
    Min 5: 12 Cal Bike
    Min 6: Rest
    Min 7: 3 Squat Cleans@185#
    Min 8: 15 Cal Bike

    WOD
    As Rx’d with Bike
    Completed all rounds
    All Cleans were fast singles
    Bike was 75-82 RPM
    Meters=6,866

  3. Activator 135#, 155#, 155#

    WOD with 155#, 13 cal bike (62 to 67 rpm). First 12 rounds SC unbroken, singles last 3 rounds. Missed one SC some where in the middle.

  4. Wod :
    3 TNG Squat Cleans @225
    6 rounds @10cals
    9 rounds @8 cals
    Cardio was not there today

    Very mental one today good work 6am

  5. WOD mrx with row
    Completed all rounds

    *all cleans done by 30 seconds
    All row done by 35 seconds – about 14 pulls
    Try 105 next time
    Good one!

  6. Wod. Very Tough!
    Rx Weight / 10cal Row

    *skipped round 7 – Squat Cleans – to ‘regroup.’

    **Next time, skip this day…..:)

  7. Activator – yes

    WOD mod
    185# squat cleans
    Minute 21 skipped that set of cleans. Dropped to 10 calories instead of 13 to finish from there on out!

    Tough WOD!

  8. Wod RX w/ Bike
    Completed all rounds
    All Cleans were fast singles

    Activator
    Min 1: 3 Squat Cleans@135#
    Min 2: 10 Cal Bike
    Min 3: Rest
    Min 4: 3 Squat Cleans@185#
    Min 5: 12 Cal Bike
    Min 6: Rest
    Min 7: 3 Squat Cleans@215#
    Min 8: 15 Cal Bike

  9. WOD Rx with row cals
    Completed all rounds

    For next time:
    Row-fastest row :22 and slowest was :27
    Cleans: 12-13 seconds each round

  10. Jiu-Jitsu – 1hr morning session
    WOD:
    MRx with Bike — Completed all rounds

    Maddy:
    WOD: completed with 5 squat cleans @ 25# –
    4 cal bike

  11. Wod MRX w/bike – completed

    Zero advice to future self other than do the same more efficiently and die less. Good job 4:30

  12. 6 mile run

    Wod
    95# squat cleans & 10 cal row
    1/2 way switched to 3 BS, then last 3 rounds switched to 5 DB squats bc back no beuno

  13. wod
    155#
    bike
    great news was i never skipped a round
    bad news was some rounds maybe got 5 cals
    thanks josh for pulling me along

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