WOD Blog
 | Wed, Sep 16 2015 |  |
| METCON 9/16/15 | WARM UP 9/16/15 | SKILL/ABCON 12/22/15 |
METCON 9/16/15
(Time, Rx2)
'FOR MICHAEL'
15 min AMRAP
9- Thrusters
8- Front Rack Alternating Lunges
11-2 for 1 Wallballs
1-100 m Sprint
REST 2 mins
then
5 min AMRAP Burpees
GOAL: 150 reps+
Rx: 115#/75#, 20#/10'-14#/9'
Rx2: 75#/55#, Sub Regular Wallballs 14#/9'-10#/8'
| 1st | 137 Rx2 | Cherise Wed, Sep 16, 2015 | | 2nd | 173 Rx2 | Keltzie Wed, Sep 16, 2015 | | 3rd | 178 Rx2 | Brittanee Wed, Sep 16, 2015 | | 1st | 111 Rx | Lance Wed, Sep 16, 2015 | | 2nd | 176 Rx | John Lu Wed, Sep 16, 2015 | | 3rd | 145 Rx2 | Ethan B Wed, Sep 16, 2015 |
| Keltzie | 173 Rx2 | | | Lance | 111 Rx | | | Cherise | 137 Rx2 | 55#, unweighted lunges, walk | | Brittany B | 151 | 35#, 14# regular wallballs | | Carolyn | 205 Rx2 | 55#, 0#lunges, 51 burpees | | Stephanie H | 218 Rx2 | | | Ethan B | 145 Rx2 | | | Easton | 165 | 45# | | Porter | 175 | 45# | | John Lu | 176 Rx | | | Charlie | 156 Rx2 | | | Brittanee | 178 Rx2 | |
|
WARM UP 9/16/15
(No Results Tracked)
FOAM ROLL-Quads,Glutes,Calves
GROUP WARM UP
Jog-200 m
Jumping Jacks-25 reps
Walking Lunges-100 ft
Air Squats-15 reps
Burpees-10 reps
then
Hip Rotations-20 R/L
COOL DOWN
Couch Stretch-2 mins
Banded Bully-2 mins
|
SKILL/ABCON 12/22/15
(Time)
ABCON
5-Strict TTB
10-Straight Leg Raises
15-KTC
20-Floor Hollow Rocks
REST 1 min
Repeat 3-5 rounds
| Spencer Da | 4 rounds Rx | | | Tyler M | 145 Rx2 | Still Getting started | | Carolyn | 11:23 Rx | 3 rounds |
|
