logo

Tuesday, October 9 2018

Posted by Mandee on October 8, 2018   |   16 Comments

 

 

 

“E3MOM Metabolic Madness” by DB:

*Athletes can pick order of exercises, but must perform all 8 exercises*

**Only rest is remaining time of E3MOM**

250m Row
250m Row
200m Run
200m Run
200m Run
100 Doubles
0.5km Assault Bike
30 Clean & Overhead   65/45  RX+75/55   MRX 55/45

4 minute AMRAP:

3 Burpee Toes to Bar
4 Toes to Bar
12 DB Snatches (One Arm Alternating)   50/35lbs   MRX 35/20

or

12 Barbell Snatches   75/55   RX+ 95/65   MRX 65/45

Core Test:

2min Max GHD Sit-Ups

2min Max Hip Ext

 

 

YOGA IS CANCELED TODAY. 

16 responses to “Tuesday, October 9 2018”

  1. Mandee says:
    October 8, 2018 at 8:15 pm

    Jeff C! Looking focused and dialed in on those double unders. Jeff always works hard and brings a positive attitude and friendly demeanor to every class. Keep rocking, Jeff! ?

  2. Nathaniel says:
    October 8, 2018 at 8:16 pm

    I see ya floatin with that rope Jeff! The rope is hard to tame but Jeff has stayed with it from the start and he gets better by the weeks with each movement. Always good to see Jeff throwing down with his positive attitude!

  3. @CJVK says:
    October 9, 2018 at 9:22 am

    A. “Metabolic Madness”
    250m Row: 45.8s
    250m Row: 43.4s
    200m Run: 38s
    200m Run: 38s
    200m Run: 39s
    100 DU: 51s
    0.5km Assault Bike: 41s
    30 Clean & Overhead: 1:20 Rx+

    Total: 6:16 ??

    B. 3 Rx (barbell)

  4. Michael Little says:
    October 9, 2018 at 9:26 am

    .40, .42, .30, .29, .31, .53, .40, 1:52

    10 reps ??☔️??‍♀️?

  5. Kim G says:
    October 9, 2018 at 10:55 am

    A. DU, row, run, cleans go OH, run, row, run, bike
    B. 2+3 rx
    C. 33 ghd/ 1 min rest/ 31 hip ext

  6. Cass Montgomery says:
    October 9, 2018 at 11:29 am

    7:09EMOM
    3+8rx

  7. Chef Tyler says:
    October 9, 2018 at 11:35 am

    A. 7:04 Rx+
    -dubs
    -bike
    -CJ
    -row
    -run
    -row
    -run
    -run
    B. 2+8 rx

  8. Nathaniel says:
    October 9, 2018 at 11:51 am

    E3MOM – total 6:03

    Row :45
    Row :45
    Run :30
    Run :29
    Run :29
    DUs :53
    Bike :39
    C&J 1:33

    B. 3 + 7 rx ( DB )

  9. Bradley says:
    October 9, 2018 at 1:27 pm

    Jeff is looking calm and confident with that rope in hand. Keep working hard stud!

    E3MOM Total: 6:04

    Row – :48
    Row – :48
    Run – :32
    Run – :30
    Run – :32
    DUs – :54
    Bike – :44
    C&J – 1:16 Rx+

    4+2 Rx (DB)

  10. MH says:
    October 9, 2018 at 1:29 pm

    Emom
    Row :55
    Row :57
    Run ?
    Run ?
    Run ?
    DU :48
    Bike ?
    C&J 1:15 Rx+ #65

    4+2 with DB

  11. Mandee says:
    October 9, 2018 at 1:41 pm

    A. Row :59, :58
    Run: 1:12, 1:07, 1:03
    DU: 1:20
    Bike: :51
    C&J: 1:15 RX+
    B: 3 RX with DB

  12. Steve Price says:
    October 9, 2018 at 2:02 pm

    A. 250meter Row: 50, 52
    200 meter run: 31, 45(yes I coasted), 34.5

    B. WOD; 2 rounds Rx

  13. Jeremy Millich says:
    October 9, 2018 at 5:34 pm

    2:15pm Open Gym:
    A: E3MOM (Top to Bottom)
    Row: 0:43
    Row: 0:43
    Run: 0:33
    Run: 0:32
    Run: 0:31
    DUs: 0:55
    Bike: 0:39
    30 C&J: 1:20, RX+ (75#)
    Total – 5:56
    B: 3+2, RX (50#DB) – died