29
Oct
Monday, October 30th
Heads Up! It’s Metropolis’s Birthday! We’re holding our anniversary party this year on Saturday, November 11th… clear your afternoon for beer and limbo!
WOD
Hang Power Clean
3-3-3-3-3
Then, complete 5 rounds for reps:
1 minute row (calories)
1 minute burpees
Post all loads and total reps to Comments. On the whiteboard today, do not split out your burpees and calories, add them together.
Anyone want to buy a spartan race registration off me? My friends bailed and are deferring til spring and I don’t want to re-register and pay the insurance fee. I’m registered for a beast right now and would transfer the registration usable for a race of your choice at a discount. Just trying to cut my losses at this point. Let me know
A big thank you for not posting the 30 minutes of row/burpees wod….
Hang Power Clean: 5×5 @ 15-15-15-25-25
MetCon:
Cal: 54, Burpees: 50; Total: 104
HPC(3): 185-205-215(F2, then did a double), 215, 215(F2)- 185×2
Metcon: 97 cals + 67 burps = 164
HPC 3’s: 160-175-175-180(2)-180(2)
Compared to 10/3: 155-165-170-175-180(2)
WOD: 147 rx’d
HPC 3’s: 135
WOD: 116 rx’d.
HPCs
186-195-205-215-225(f, got 2 ugly ones)
Metcon
161 rx
5×10 GHR
Hang Power Clean 3s: 115# across
Metcon: 143 rx
HPC: 95,105,115,125,135
Metcon – 129 rx
[27,25,21,28,28]
95 – 105 – 115 – 125 – 135(2)
Burpees 38 / Row 64 : Total 102
85-95-105-110-115(2)
Five lbs more than last time on 10/3
Metcon 30-25-25-25-28=133rx
75-80-85-90(fail)-85
Metcon:
row: 45
burp:59
Total:104
pain: priceless
Hang Power Clean 5×3
185,185,175,175,175
185’s were “dirty”
Row/burpees:
171 Rx
HPC 103#
Row/Burps 110
Hang power clean 155
Metcon 128
HPC
85-90-95-100-110
Metcon:
125
165-175-185-195-205
139 total
BS 4×[email protected]
Bench 6×[email protected]
Power Clean Triples 155-170-190-205(2)-205(2)
Dips, BB Rows, Bi’s,Tri’s,Facepulls
HPC #70 75 80 85 90
Wod 61cal 55 burpees =116
HPC 118 PR and WOD 136
HPC 3s – 195-205-215-225-230(f)
WOD – 181 (114 row / 67 burpees)
hpc
215,225,235,240,245f(2)
wod 159 (113row/46burps)
EWOD Against a running clock run the following intervals:
:00 400M
4:00 800M
10:00 1200M
18:00 800M
24:00 400M
1:19/2:52/4:51/2:59/DNF
HPC (3Rm)
170#
135-155-165-170-175(1)
Metcon: 83row+49burps=132