Daily WOD – Oct 18, 2019

“20.2”

Complete as many rounds as possible in 20 minutes of:

  • 4 dumbbell thrusters (50/35#)
  • 6 toes-to-bar
  • 24 double-unders

WOD Notes: The dumbbell thrusters are 2-armed… meaning men use 2×50# and ladies use 2×35#. (Ouch.) If you are officially registered for the Open, be sure to check out the official workout description, standards, and scales HERE. In large classes, athletes who are not registered for the Open may be asked to use 1 dumbbell and hit 4L/4R.

Schedule Notes: Tomorrow we have regular classes at 5:15am, 6:15am, 9:30am, and 4:00pm. Starting at 5:00pm we’ll transition to “Friday Nights Lights,” during which we’ll run heats every 25-30 minutes. During FNL there is no coach-led warm up or instruction, so we encourage newer athletes to attend one of the coached classes if possible. However, if your only availability is 5-7pm, come on in and we’ll set you up! Remember, you do not need to be registered for the Open to come do the workout.

Headliner Heat: The headliner heat will kick off around 6:00pm.  Even if you’re not working out, come on in to cheer for our 35-39 age group athletes: Kyle E, Nik, Fili, Tiago, Tiana, Ryan A, Ben and John (old at heart).

Nutrition Notes: Day 40/40. Congratulations, you made it!!!! We hope everyone learned something new about themselves and about healthy, sustainable eating during the last 6 weeks. Go out and enjoy your first weekend off challenge! But please don’t go completely off the rails… you worked hard for the results you’ve seen and you want to keep them. Remember that we offer 1:1 nutrition coaching if you find yourself needing guidance in the coming weeks. Winners to be announced soon!

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This Post Has 3 Comments

  1. 5:15
    Swetha 442 (20)
    Steve M 452
    Murray 341 Rx
    Tom G 578 (35, KR)
    Tyler 276 (35)
    Jason V 480 (45, SU)
    Diana 🙂 (20, KR, SU)
    Nick L 584 (35, SU)
    Zach 340 (14:11)
    Daniell 273 Rx
    Franco 174 Rx
    Kelly G 🙂 (20, 20DU)
    Jess 442 (35)
    Hanna 452
    Keith 465 (35, SU)
    Jim C 306 (30, T2P)
    Jen C 🙂
    Kehl 418 Rx

    6:15
    DE 581 Rx
    John C 340 Rx
    Vince 274 Rx
    Karen B 17+10 (BDB, 15, SU)
    Iggy 544 Rx
    Sabrina 30 Rx
    Faith 9 (BDB, 25, SU)
    Hannah R 265 (10-10-40)
    MIke C 10 rds (30, SU, Situp)
    BWat 13 (30, SU, Situp)
    Smith 350 Rx
    Frank W 310 Rx
    Becca 414 (SU, 20, KR)
    Tammy 15 rds (20, KR)
    Craig 240 Rx
    Jenn 507 Rx

  2. 9:30
    Pugh 12+3 (30 SA)
    Megan V 16+3 (20/25,SU)
    Marissa W 16+21 (15,2xSU, KR)
    Dominika 310 (15)
    Natalie H 🙂
    Yuvika 10 rds (8SA, KR, SU)
    Tanya 446 Rx
    Robbie 490 Rx
    Betsy 546 Rx
    Megan S 344 (25)
    Abby 16+21 (15,2xSU, KR)
    Ed 8+12 (3@50, 5@35, 12situps, 10DU)

    4pm
    Kirstin 582 (25,KR,SU)
    KTS 🙂 Rx
    Ray 🙂 (35)
    Curtis 274 Rx
    Kyle K 44 Rx
    Shawn 518 (35,SU)
    Saritha 🙂 (10,KR,SU)
    Kerri 716 (20,KR,SU)
    Elissa 🙂 (20,KR,AD)
    Vollmer 410 Rx (0:32 first round!)
    Jeff 208 MRx
    Steve K 209 Rx

  3. Results:
    Friday Night Lights
    Ricky 675 Rx
    ROcco 416 Rx
    KtM 571 S
    LIz 786 (20, RR, su)
    Lombardi 547 (25#)
    Heather 416 Rx
    Lanna 108 (15#, 5tu)
    Jenn 🙂
    Shawn F. 🙂
    Kyle E> 4 Rx, 443 s
    Nik 651 Rx
    Fili 227 Rx
    Tiago 436 Rx
    Tiana 12+3
    Ryan A> 10+4 (50#, HKR, SU)
    Ben 486, 35#, HKR, su)
    JOhn 629 Rx
    Lana 6+10
    Dan E> 578 Rx
    Erin 382 Rx
    Erik 84 MRX
    Sean B 276 Rx
    Blake 349 Rx
    Dan R. 544 scaled+t2b
    Emmy 306 (tuck ups, single unders)
    Boelker 515 Rx
    James 406 (24su)

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