Metcon: Short for “metabolic conditioning,” metcons are designed to train stamina, endurance, and conditioning. Unlike WODs— which can also include purely strength or skill-based workouts— metcons generally include some sort of timed component performed at high intensity. Today’s AMRAP is a great example of a metcon.
Push Press x5
65-70-75-75-75
AMRAP in 10 min
10 Burpees
20 Wall Balls
Please cancel my 6 am
Push Press x5 # 65- 75- 85-95-105
AMRAP in 10 min
10 Burpees
20 Wall Balls (#6 / half squat) (knee tight)
4 reps
Great work Greg. You did 4 rounds because I know you did way more than 4 reps.
We will miss you Vanessa! Best of luck!..and please come visit us. Often 🙂
Thanks Maria! I’ll be back for visits 🙂
WUx1 x15 reps + 250m row
Push Press x5
95-105-115-115-115
AMRAP in 10 min as Rx’d
10 Burpees
20 Wall Balls
5 rounds +10 burpees + 17 WB (177reps)
Had at least 6 no reps for WB. Could have hit 6 rounds.
Great work morning peeps!
You’ll be missed Vanessa!
Thanks Tom. It won’t be the same in SJ
❤️ I’m gonna miss you guys so much!!! I will be back for some weekend WOD’s though! As much as I can. I can’t leave 100% haha I’ll miss my fam!
Push press x5
60-65-70-70-70#
Wod RX: 4+8 WB
Was going back and forth about what WB weight to use. Glad I stuck with 14#. Did 3 at a time and was steady on burpees.
Thanks for the good music and tips Patrick
xo enjoy your new adventure!
Thanks lady
What??? Was this a rare 6 a.m. siting? Sorry I missed “Metconing” with you this morning. We are going to miss you Vanessa. 🙁
Haha it was a rare 7am siting 😉 come wod this weekend with me!!
Mobility + wu
Push press x5
45-65-75-85-85-85
Thanks for the tips Kevin!
WOD: AMRAP 10 min
10 burpees
20 wall balls @ 10#/10′
4 rounds + 16 wallballs
Approximately 10 no reps for Wall balls
Vanessa, I will miss seeing your face at the gym. Please come visit often and let me know when you do so I can try to schedule a WOD with you! xo
I’ll let you know for sure 😉
Squeezed into the nooner
AMRAP 10mins
10 Burpees
20 Wall Balls
Score…3 rounds and one wall ball in the face. 🙂
Thanks Amanda, for making me jump in and sorry Maria I wasn’t there in time to do Katahdin with you! You killed it!
Great job nooners and nice meeting you Kelsey love your attitude!
No worries my friend! Next time 🙂 Great job on the WOD and yes Kelsey is a little package of positivity! lol
Open Gym
“Katahdin” Part 2 (less scary today lol)
Rx’d
AMRAP in 15 min
10 Pistols
15 Pullups
20 Dips on Rings
25 Step-ups
30 sec Wall Sit
Rest 5 minutes
AMRAP in 15 min
30 sec Wall Sit
25 Step-ups
20 Dips on Rings
15 Pullups
10 Pistols
Up: 2 + 12 step ups
Down: 2 + 8 ring dips
Fun class! Kudos to Shawn for doing Murph!
Open Gym
WUx1
Murph
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
I did 20 rounds of 5-5-5-5-5-5 Squats, Push-ups, Squats, Pull-ups, Squats, Push-ups. I would definitely use this strategy again.
Time:48:36
1st mile was under 9 mins but the second one was about 12, I definitely could have done better on that but overall I’m happy to have finished it!
Is it OCD to count your pennies 5 times just in case…
Push Press X 5
155-170-180-180-180
WOD – Rx’d
3 Rounds + 7 Wall Balls
Thanks for the class Kevin!
Push Press x5
95-125-135-145-145-145
WOD Rx’d
6 + 9 WB
Kept all WB unbroken. Burpees got slow near the end. 7 rounds next time.
Nuts! Good job, Mr.Wood! 🙂
This wod has you written all over it! Nice score
Arrived late, didn’t have time for strength
WOD rx’d: 3 rounds + 5 wall balls, I think.
Vanessa I am really going to miss you at the gym!!!!! Be sure to post in the group when you’ll be around for work outs so I can be sure to join 🙂 Also, SJ isn’t far…probably see you on the boardwalk sometime this summer 😉
I’ll miss you too! And I will definitely post! Hope to see you around SJ
Push Press x 5
95-95-105-105-105
AMRAP 10mins
10 Burpees
20 Wall Balls 20#
Score…3 rounds + 2 burpees
Mobility
WUx1(15 reps) + 250m row
Group mobility
Push Press x5
75-80-85-85-85
AMRAP in 10 min as Rx’d
10 Burpees
20 Wall Balls
3 rounds +10 burpees + 1 WB
Push Press x5
55-65-70-70-70
AMRAP in 10 min (10# WB)
10 Burpees
20 Wall Balls
3 rounds + 16 WB. I wanna do it again and get those 4 WB reps done.
mob wux1 15 rep +250 m row
push press x 5
95×5 105×5 115×5 115×5 125×5
WOD AMRAP in 10 min
10 burpees
20 wall ball 16#
4 round 10 burpees
WUx1 (15 reps)+ 250m row
Push Press x5
60-65-70-70-70#
AMRAP in 10 min
10 Burpees
20 Wall Balls (started with 10# but Kevin switched me to 8# so I could hit 10-ish’ (most of the time)
3 rounds +3 burpees (93 reps)
Legs were toast so run 24/30 was a little 400m run.
Mobility
WUx1(15 reps) + 250m row
Group mobility
Push Press x5
45-50-55-60-60-60
AMRAP in 10 min
10 Burpees
20 Wall Balls#8
3 rounds +10 burpees + 3 WB
Ended up at the gym again tonight For open gym
Beat swings x10
Jumping pull ups x10
Farmers carries 6x20m @70#. One @60# but Shane said it was too light lol
Not for time: 3 rounds 24 Russian twist @24#, 1 min plank
Bent over row 10×3 @55#
Du practice. Tried to work on slowing down and was able to get 5 in a row… They will come back
Iron scap
Push press
65-90-115-120-120-120
WOD
Rx 5 + 8 Burpees
Mobility
WUx1(15 reps) + 250m row
Push Press x5
60-65-70-75-75-75
AMRAP in 10 min
10 Burpees
20 Wall Balls (#10)
Completed: 4 rounds +10 burpees
Push Press x 5 (from floor)
115 – 125 – 135 – 135 – 135
WOD as Rx’d
5 round + 3 Burpees
Quad-Killa!
Push Press x5
65-70-75-75-75
#50-#55-#60-#60-#60
AMRAP in 10 min
10 Burpees
20 Wall Balls #8
3 rds + 15 WBS
Mobility and Wu x 1 plus crossover symmetry
Strength push press x 5
135/155/175/175/175 shoulder and bicep didn’t feel great so stopped there.
Wod rx’d
5 rounds and 5 wall balls
Great class Amanda!!
Push Press x 5
35, 65, 70, 75, 75, 75, 75 #
WOD: Amrap 10 min.
10 burpees
20 wall balls 14#
Score: 4 rounds plus 7 burpees
800m run