WOD Blog
 | Tue, Sep 15 2015 |  |
 | Welcome: Stacey M |
| WARM UP 9/15/15 | METCON 9/15/15 | SKILL 9/15/15 |
WARM UP 9/15/15
(Check In)
FOAM ROLL-Calves, Forearms, Traps
GROUP WARM UP
Row-500 m
Jog-500 m
Jump Rope-2 mins
Hollow Rocks-30 secs
Push Ups-30 secs
COOL DOWN
Banded Hip Stretch-2 mins R/L
Forearm smash and stretch-2 mins
| Brenda L | Yes | | | Carolyn | Yes | | | Christopher G | Yes | |
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METCON 9/15/15
(Time, Rx2)
Row-500 m
then
Double Unders-100-75-50 reps
KB Swing-45-30-15 reps
then
Run-500 m
GOAL: Finish Under 12 mins CAP off at 16 mins
Rx+: 70#/53#
Rx: 53#/35#
Rx2: 35#/26#, Sub Jump Rope High Knees
| 1st | 15:09 Rx | Sarah K Tue, Sep 15, 2015 | | 2nd | 12:55 Rx2 | Brenda L Tue, Sep 15, 2015 | | 3rd | 13:40 Rx2 | Stephanie H Tue, Sep 15, 2015 | | 1st | 13:24 Rx | Grant G Tue, Sep 15, 2015 | | 2nd | 13:27 Rx | Seth B Tue, Sep 15, 2015 | | 3rd | 14:55 Rx | Hilo Tue, Sep 15, 2015 |
| Jonathan K | 1165 | i did PL Total instead 295 bench, 425 BS, 445 DL, 1165 #s total | | Eric M | 10:20 Rx2 | | | Spencer Da | 15:02 Rx2 | high knee and 35# | | Grant G | 13:24 Rx | sub high knees | | Brenda L | 12:55 Rx2 | 26#kb HIGH KNEES | | Tracie | idk 16:00+ PROBABLY 20 | | | Spencer Ch | 11:59 Rx2 | 44lbs Sub DU for High Knee | | Stephanie H | 13:40 Rx2 | sub double under | | Hilo | 14:55 Rx | | | Mike S | 16:00+ Rx | Finished after timer ran out | | Carolyn | 16:00 Rx2 | 35#, high knee | | Sarah K | 15:09 Rx | | | Anna H | 14:09 Rx2 | | | Christopher G | 16:32 Rx | | | Seth B | 13:27 Rx | Rx+ |
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SKILL 9/15/15
(Rounds, Rx2)
Every 2 mins for 7 rounds collect
L-Sit Hold-10 secs
Handstand Hold-10 secs
Pull Up Hold at top-10 secs
You can scale up or down depending on where you are at.
| Brenda L | 5 Rx | | | Stephanie H | 15:38 Rx2 | | | Carolyn | 7 Rx | Ring L-sit | | Christopher G | 7 Rx | |
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