WOD Blog
 | Wed, Sep 23 2015 |  |
| METCON 9/23/15 | SKILLCON 9/23/15 | WARM UP 9/23/15 |
METCON 9/23/15
(Time, Rx2)
40-30-20 reps
Air Squats
Double Unders
Push Ups
GOAL: Finish under 6 mins CAP off at 9 mins
Rx+: Wear a 20# vest
Rx: As written
Rx2: Sub Incline Push Ups and Single Unders x2
| 1st | 7:33 Rx | Julia Goldst Wed, Sep 23, 2015 | | 2nd | 8:50 Rx | Thayna Wed, Sep 23, 2015 | | 3rd | 7:48 Rx2 | Tracie Wed, Sep 23, 2015 | | 1st | 4:04 Rx | Hilo Wed, Sep 23, 2015 | | 2nd | 4:51 Rx | Eric F Wed, Sep 23, 2015 | | 3rd | 4:56 Rx | Todd N Wed, Sep 23, 2015 |
| David E | 8:57 Rx | | | Lucas B | 7:33 Rx | | | Jonathan K | 8:57 Rx | | | Charles G | 7:05 Rx | Rx+ | | Seth m | 8:44 Rx | | | Spencer Da | 8:21 Rx2 | single unders x2 | | Tracie | 7:48 Rx2 | | | Jared F | 8:45 Rx | | | Christopher G | 9:00 Rx2 | Single Unders x2 | | Seth B | 6:48 Rx | I'm a big fat loser | | Brian C | 5:59 Rx | Sweeeet | | Todd N | 4:56 Rx | | | Scott B | 9:00 Rx | DNF in 9 min but completed whole sets 3 min later | | Saori | 9:30 | AS. PU with blue sling. DU | | Sarah K | 8:39 Rx2 | No double unders | | Julia Goldst | 7:33 Rx | | | Eric F | 4:51 Rx | | | Thayna | 8:50 Rx | | | Jacob W | 7:43 Rx2 | Singles on jump rope | | Hilo | 4:04 Rx | Singles instead of du x2reps |
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SKILLCON 9/23/15
(Rounds, Rx2)
24 mins to perform
Run-400 m
REST 2 mins after each attempt.
GOALS: see below
Rx+: perform 6 rounds rest remaining time.
Rx: perform 4 rounds rest remaining time.
Rx2: perform 4 rounds of 300 m rest remaining time
Then at 24 min mark begin Metcon.
| 1st | 6(21:21) Rx | Keltzie Wed, Sep 23, 2015 | | 2nd | 4 (14:23) Rx | Stephanie H Wed, Sep 23, 2015 | | 3rd | 4 (14:08) Rx | Julia Goldst Wed, Sep 23, 2015 | | 1st | 6 (19:20) Rx | Lucas B Wed, Sep 23, 2015 | | 2nd | 6 (20:55) Rx | Spencer Da Wed, Sep 23, 2015 | | 3rd | 6 (20:45) Rx | Christopher G Wed, Sep 23, 2015 |
| Brandon He | 6 (19:25) | Rx+ | | Christopher G | 6 (20:45) Rx | | | Lucas B | 6 (19:20) Rx | | | Spencer Da | 6 (20:55) Rx | RX+ | | Katriel-Maria | 4 (13:23) Rx | | | Tyler M | 4 (13:59) Rx | | | Stephanie H | 4 (14:23) Rx | | | Scott B | 4 [13:58] Rx | | | Tracie | 5/300m [16:57] Rx2 | | | Keltzie | 6(21:21) Rx | | | Charlie | 6 rounds Rx | RX+ finished at 24:30 | | Julia Goldst | 4 (14:08) Rx | | | Jacob W | 5 rounds (13:49) Rx | | | Logan | 6 Rx | Finished in 19:07 |
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WARM UP 9/23/15
(No Results Tracked)
FOAM ROLL-Calves,Hamstrings,Quads,Glutes
GROUP WARM UP
Run-400 m
Push Ups-20 reps
Wall Squats-20 reps
Jump Rope-2-3 mins practice DU's w coach
COOL DOWN
Calf Smash-2 mins
Hamstring Streth-1 min R/L
Pigeon Stretch-1 min R/L
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