WOD Blog
 | Fri, Sep 25 2015 |  |
| SKILL 9/25/15 | METCON 9/25/15 | WARM UP 9/25/15 |
SKILL 9/25/15
(Reps)
20 mins to perform
Weighted Ring Dips
5xMax reps
REST 1-2 mins between attempts.
Weighted Side Plank
3 sets of 30 secs R/L
| 1st | 45 | Brenda L Fri, Sep 25, 2015 |
|
METCON 9/25/15
(Time, Rx2)
5 rounds for time of
Sit Ups-15 reps
Box Overs-15 reps
KB Swings-15 reps
GOAL: Finish under 11 mins CAP off at 14 mins
Rx+: Weighted Sit Ups 20#/10#, 24''/20'', 70#/53#
Rx: 24''/20'', 53#/35#
Rx2: Sub Step Overs, 35#/26# Russian Swings
| 1st | 9:41 Rx | Katriel-Maria Fri, Sep 25, 2015 | | 2nd | 11:33 Rx | Keltzie Fri, Sep 25, 2015 | | 3rd | 12:00 Rx | Brenda L Fri, Sep 25, 2015 | | 1st | 9:30 Rx | Lucas Fri, Sep 25, 2015 | | 2nd | 10:34 Rx | Grant G Fri, Sep 25, 2015 | | 3rd | 10:46 Rx | Christopher G Fri, Sep 25, 2015 |
| Lucas | 9:30 Rx | | | Spencer Da | 12:24 Rx | | | Grant G | 10:34 Rx | | | Katriel-Maria | 9:41 Rx | | | Stephanie H | 9:50 Rx2 | | | Keltzie | 11:33 Rx | | | Scott B | 11:03 Rx | | | Brenda L | 12:00 Rx | | | Tyler M | 11:05 Rx | | | Saori | 7:57 | SU, Step up (bad calf), 35# | | Charlie | 13:17 Rx2 | | | Christopher G | 10:46 Rx | | | Sarah K | 12:07 Rx2 | 35# KB step ups |
|
WARM UP 9/25/15
(No Results Tracked)
FOAM ROLL-Any problem areas, then Delts,Traps,
GROUP WARM UP
2 rounds of
Band Pull Aparts-20 secs
Forward to Back Hops-20 secs
Side to Side Hops-20 secs
FourSquare Hops-20 secs
Dynamic Plank-20 secs
Side Plank R/L-20 secs
COOL DOWN
Banded Bully-2 mins
Band Hamstring Stretch-2 mins
|
