Wednesday, October 15, 2014


Strength
Every 3 min for 2 sets:
2 front squats + 4 back squats
93% of Monday's weight

Or

Endurance
Every 3 min for 2 sets:
6 goblet squats + 100 single unders

Metcon
21-15-9
Box Jumps 24/20
Push Press 135/95
Shuttle run between each round

Post your results to the comments.

13 comments:

  1. OMGoodness! Is no one else sore from Monday? :) I love it!

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    Replies
    1. My chest soreness from Monday finally kicked in this morning!

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  2. Good Morning. Asa I tend to be sore somewhere most days! Being sore lets me know I workout good and hard! I love it too!!

    I hope everyone has a great day and feels a little sore! :-)

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  3. You know how when you REALLY need to go to the bathroom and you're still a few miles from home? Well, I always make it (almost always, anyway). Then I wonder... What if home was another 1/4 mile away? Am I just lucky or is there something subconscious going on?

    That's how the WOD was today. 14:52 Rx - 8 seconds under the time cap, which was in the back of my mind the whole time. Would I have made it if there was a 14 minute cap, or would there have been a mess in my shorts? On the other hand, If it was a 16 minute cap, would it have taken me another minute? I don't know. Either way, it was super tough. Enjoy & keep your pants clean!

    Travis

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    Replies
    1. Hahahaha! So, you're saying that we should cut all time caps in the future by 1 minute just to see if you can go faster?

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    2. That's a dangerous proposition. Better not.

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  4. I would have enjoyed this wod! I hope tomorrows is FUN like this! I *had* to get a deep tissue massage today on the shoulder that froze up on my last week, and that made me miss my class today! (drats right? LOL) Im feeling spry and ready to see what tomorrow brings!!!

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  5. Active rest day.
    1000m row, 2.5mile walk, tons of stretching

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  6. Endurance
    WOD - 9:48 (95#,24" box)

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  7. Great 6:30 WOD

    Strength
    MOD WOD-9:58

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  8. Strength was 115#
    Metcon was modified. I did 21-15-9 21" box for box jumps, deadlifts with 125# and the shuttle runs. My time was 7:37, started like 5 seconds late.
    I should've done more weight on the deadlifts.
    Thanks Yansi for the modification.

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  9. Strength 100#
    WOD 11:22/65#PP/21"box
    Jolynn

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