“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.
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! ?
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!
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)
.40, .42, .30, .29, .31, .53, .40, 1:52
10 reps ??☔️??♀️?
A. DU, row, run, cleans go OH, run, row, run, bike
B. 2+3 rx
C. 33 ghd/ 1 min rest/ 31 hip ext
7:09EMOM
3+8rx
RX+ EMOM
A. 7:04 Rx+
-dubs
-bike
-CJ
-row
-run
-row
-run
-run
B. 2+8 rx
2+15 Rx (forgot to count the burpee t2b part)
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 )
Strut that tail to Guntersville then.
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)
Emom
Row :55
Row :57
Run ?
Run ?
Run ?
DU :48
Bike ?
C&J 1:15 Rx+ #65
4+2 with DB
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
A. 250meter Row: 50, 52
200 meter run: 31, 45(yes I coasted), 34.5
B. WOD; 2 rounds Rx
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