10.29.2017

W.O.D. 10.30.17







3 5-minute rounds for max reps at each station: 
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, (25/35-lb) dumbbell push jerks 
From 3:00-4:00, pull-ups 
From 4:00-5:00, (25/35-lb) dumbbell hang squat cleans 

Rest 5 minutes between rounds. 
Score is the number of reps completed in each round.

 Quote:
It is not the strongest or the most intelligent who will survive but those who can best manage change. --Charles Darwin
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8 comments:

  1. CFKOP iPad October 30, 2017 at 7:06 AM

    5:15a/6a
    Mike San 197 30# one-arm jerk/25# squat clean/situps
    Theresa L 137 Rx
    King 180 Rx
    Ellie 135 Rx

    Danielle G 139 Rx
    Steve Z 157 400m row/su/15#/rr
    Katie M 125 200m run/20#
    Laura S 101 20#
    Manisha 110 20#

    ReplyDelete
  2. CFKOP iPad October 30, 2017 at 7:49 AM

    Dave b 145rx
    Kate k 103 20#

    ReplyDelete
  3. Aimee LyonsOctober 30, 2017 at 10:33 AM

    9:30 AM
    Edwin 201 25#
    Mary 127 20#
    Jill H 126 Rx
    Kevin H 212 Rx
    Karen 114 20#
    Jess M 141 20# band
    Mark Spak 137 Rx

    ReplyDelete
  4. CFKOP iPad October 30, 2017 at 1:06 PM

    12:15
    Mike si 121 400m ski
    Megg 121 speedbump
    Pete d 147rx
    Matt t 101 dua
    Kate m 97 speedbump/bnd
    Meredith 104 speedbump /rom
    Rich a 239rx

    ReplyDelete
  5. Aimee LyonsOctober 30, 2017 at 6:15 PM

    3:30
    Steph V 141 350 ski band run
    Ina 143 s-bump 15#
    Alex p s-bump 20# band
    Brett M 214 rx
    Matt Bo 140 rx
    John Mc 150 RR/30#
    Gabby 108 15# RR 200 m
    Michael C 155 35#/25#
    Kevin B 205 Rx
    Dave H 189 Rx

    ReplyDelete
  6. Aimee LyonsOctober 30, 2017 at 6:26 PM

    430
    Jess A 115# 350 ski
    Keith 245 400 ski
    Angelo 263 Rx
    Jill A 181 Rx
    Remer 260 Rx
    Manny 96 25#
    Karen M 118 sbump
    Alex T 154 Sbump 20#
    Laura A 264 rx
    Olan 134 Rx
    Donna 131 sb 20
    Mike M 132 25 SB

    ReplyDelete
  7. CFKOP iPad October 30, 2017 at 8:56 PM

    Sarmad 118 speed bump last round, 30#
    Pam (drop in) 190 Rx
    Cline 139 30#
    Esra 156 speed bump, band
    Brittany 129, dua, bnd
    Michael Roth 205 Rx
    Tia 104, dua, speed bump

    🔨🔨🔨

    ReplyDelete
  8. Aimee LyonsOctober 30, 2017 at 9:41 PM

    5:30 PM
    Cass 175 15#
    Giulia 180 Rx
    Fayth 168 15# speed-bump band
    Steph C 190 15# speed-bump
    Twinnie 126 Rx
    Julia M 113 10# band 400/200/200 runs (first class, first Double Unders!)
    Trish 118 10# band speed-bump
    Raj 137 speed-bump
    Rob C 114 Rx
    Alona 156 rx
    Kate S 150 15# speed-bump band
    JP 229 Rx
    Dana 159 Rx


    ReplyDelete