WOD Blog

Fri, Nov 8

Most Recent Benchmark:
Baseline on Sep 25, 2018 (422 days ago)

12 Minute EMOM (for reps)


Reps
General Warm-Up
Run/Row
Walk outs
hurdlers stretch
shuffle
grapevine
Pass throughs
Around the world

Specific Warm-up- Grab a PVC
Back Squat Progression
Deadlift Progression

Skill:
8 min, tabata
75% max DL
Air Squat
Burpee
V-up

WOD:  
12 minute EMOM for max reps

Odd Minutes:   Back Squat 135/85#
Even Minutes:  Goblet Lunges 53/42#
(each lunge counts as 1 rep)
Scoring: Total Reps @ the end of 12 minutes.

Cool Down: Rope Stretches

0% 0%
1st182 Debbie Fri, Nov 8, 2019
2nd153 Cathy Fri, Nov 8, 2019
3rd135 Chloe J Fri, Nov 8, 2019
Quimby Fri, Nov 8, 2019
1st165 Chris M Fri, Nov 8, 2019
2nd145 Bryan Fri, Nov 8, 2019
3rd117Oli Fri, Nov 8, 2019

Debbie182 Rx skill 169 reps
Julie G128 Rx
Sarah Yar131 Rx skill: 145 reps 155#DL
Bryan145 Rx
Chris M165 Rx
Quimby135 Rx
Annika150  55# BS, 20#lunge
Crystal Fro100  scaled
Crystal Fre123 Rx
Chloe J135 Rx
Oli117  95# BS 45#lunge
Cathy153 Rx
Dustin Assisted Atomics, 20 singles

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