Rock Em’ Sock Em
800m Run
21 Hang Power Clean
21 Box Jump Overs
400m Run
15 Hang Power Clean
15 Box Jump Overs
200m Run
9 Hang Power Clean
9 Box Jump Overs
WOD Guidance
Choose a weight on the dumbbells that allow you go unbroken on the cleans. Scale to the run to keep it a run. Jump is you can jump, scale the height of the box jump as needed. Run as hard as you can that doesn’t slow you down on the dumbbells and box jump overs.
Box Brief
A few more days still let to sign up for our Nutrition challenge! Click HERE for the details.
Challenge Dates:
Body Fat analysis: This Wednesday 10/3 & Thursday 10/4 5:45am-4pm
*You must have your body fat tested before you workout that day. Show up 15 mins before your class.
Challenge Begins: Monday 10/8
Challenge Benchmark WOD: Tuesday 10/9
Rock Em Sock Em- 14:07
Mr. consistently is back! Loved your energy today Jacob!
Rock Em Sock Em- 10:26 (35lbs)
Went heavy on those DB’s and ran hard. Witness the Fitness. Nice work Jared!
Rock Em Sock Em – 12:35
First parking lot run!
Hooray for your first running wod today! 2 for 2 in October Kerri!
13:27
Rock Em Sock Em- 8:06
9:49
I simply wanted to jot down a quick message to be able to say thanks to you for all of the lovely tips you are giving out at this site. My incredibly long internet search has at the end of the day been recognized with pleasant tips to go over with my companions. I ‘d suppose that we website visitors actually are unequivocally fortunate to dwell in a perfect network with many perfect professionals with useful points. I feel quite grateful to have seen the web page and look forward to so many more fun moments reading here. Thank you once again for everything.
I really wanted to construct a quick word to be able to say thanks to you for those superb guides you are giving out at this site. My long internet lookup has finally been honored with wonderful ideas to exchange with my pals. I would declare that most of us website visitors actually are extremely lucky to be in a fine site with very many lovely individuals with useful things. I feel very fortunate to have discovered the webpage and look forward to so many more cool moments reading here. Thanks a lot once more for everything.
I am also commenting to let you know what a remarkable experience my friend’s princess developed viewing your site. She noticed a lot of details, with the inclusion of how it is like to possess a great giving character to make other individuals smoothly fully grasp specified hard to do topics. You actually did more than our expectations. Thanks for producing the interesting, trusted, explanatory as well as cool guidance on this topic to Emily.
I must express appreciation to this writer just for bailing me out of this type of situation. Because of browsing throughout the online world and finding recommendations which were not powerful, I believed my entire life was over. Existing devoid of the approaches to the difficulties you have sorted out by means of your guide is a critical case, and the ones which may have in a wrong way affected my career if I had not come across your web site. Your actual talents and kindness in controlling every item was excellent. I am not sure what I would’ve done if I hadn’t encountered such a solution like this. I’m able to at this moment look forward to my future. Thanks so much for your impressive and sensible guide. I won’t think twice to refer your web sites to any person who will need guidance on this subject matter.
I simply needed to say thanks again. I am not sure the things that I would’ve implemented without those thoughts contributed by you over this concern. This has been a frightening condition in my view, nevertheless spending time with your specialized approach you treated it took me to leap for gladness. I will be happy for your help and thus pray you realize what an amazing job you’re doing educating the rest thru a blog. Most probably you’ve never got to know all of us.
I simply desired to appreciate you once more. I’m not certain what I might have handled without the entire thoughts shown by you over this subject. It was actually an absolute terrifying matter in my view, but taking note of your professional way you solved the issue took me to jump for fulfillment. I’m just happier for your work and then have high hopes you comprehend what a powerful job you are always doing educating people thru your site. I am sure you haven’t encountered any of us.