WOD Blog
 | Mon, Sep 28 2015 |  |
| Partner WOD #1 9/28/15 | WARM UP 10/14/17 | WOD 9/28/15 | SKILL 9/28/15-2/21/17 |
Partner WOD #1 9/28/15
(Time, Rx2)
Partner WOD
Pushball-100 reps
Russian Swing-80 reps
Box Jumps-60 reps
Burpees-40 reps
Run-800 m partner holds MB
GOAL: As a team finish under 18 mins CAP off at 21 mins. Only one partner may be moving at a time with the exception of the run.
Rx+: 30#/10'-20#/9', Sub KB Swing 70#/53#, 30'/24'
Rx: 20#/10'-14#/9', 53#/35#,24'/20'
Rx2: 14#/9'-10#/8', 35#/26#,20' Step Ups allowed.
| 1st | 12:32 Rx | Sarah D Mon, Sep 28, 2015 | | 2nd | 16:23 Rx | Stephanie H Mon, Sep 28, 2015 | | 3rd | 16:57 Rx | Brittany B Mon, Sep 28, 2015
Keltzie Mon, Sep 28, 2015 | | 1st | 13:15 Rx | Cory H Mon, Sep 28, 2015 | | 2nd | 14:24 Rx | Mike S Mon, Sep 28, 2015 | | 3rd | 15:03 Rx | Tyler B Mon, Sep 28, 2015 |
| Phil | 15:43 Rx2 | Phil/Nathan | | Cory H | 13:15 Rx | Super Family-Kade/Mckall | | Brittani | 19:15 Rx2 | Team BAMF-Steph/Brit | | Tyler B | 15:03 Rx | Team Tall guy-Logan/T$ | | Katriel-Maria | 17:05 Rx | Brenda/Katriel 'BK' | | Tracie | 25:03 | Slow runners | | Cherise | 25:03 | slow runners | | Brenda L | 17:05 Rx | BK (Butt Killers) | | Keltzie | 16:57 Rx | Team Dominate | | Brittany B | 16:57 Rx | Team Dominate | | Mike S | 14:24 Rx | Team with Tanner | | Hannah Nie | 14:40 Rx2 | that was GRrrrrreat! | | Spencer Ch | 15:46 Rx | | | Scott B | 15:46 Rx | w/ Spencer C | | Diane | 18:41 Rx2 | fun stuff with Charlie | | Charlie | 18:41 Rx2 | | | Tanner H | 15:19 Rx | with Lucas | | Sarah D | 12:32 Rx | Team Guy/Girl Big Mike/Sarah | | Stephanie H | 16:23 Rx | | | Jacob W | 16:02 Rx | Guy girl Belinda/Jake | | Anna H | 17:34 Rx2 | W/ Kenzie |
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WARM UP 10/14/17
(No Results Tracked)
FOAM ROLL-Calves,Glutes,Traps,Quads, Pull Aparts,Band GM
GROUP WARM UP with your partner
Upon arrival Bike, Row or Ski Erg-50 calories
-------------------------
with a partner
Partner A-Hangs off pull up bar
Partner B-
Mtn Climbers-10 reps
Push Ups-5 reps
Push balls-5 reps
then 3 rounds each
Partner A-Holds some type of plank.
Partner B-
Jumping Jacks-10 reps
Russian Swing-10 reps
3 rounds each then switch
-----------------------------
Samson Stretch-30 secs
COOL DOWN
10-15 minutes work on an individual weakness
Stretch
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WOD 9/28/15
(Time, Rx2)
Individual WOD(For my solo players)
Pushballs-60 reps
KB Swing-50 reps
Box Jumps-40 reps
Burpees-30 reps
MD Run-400 m
GOAL: Finish under 9 mins CAP off at 12 mins
Rx+: 30#/10'-20#/9', 70#/53#, 30'/24'
Rx: 20#/10'-14#/9', 53#/35#, 24'/20'
Rx2: 14#/9'-10#/8', 35#/26#. 20' Step Ups allowed.
| Jonathan K | 12:00 Rx | Started MD run at 10:45 |
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SKILL 9/28/15-2/21/17
(Weight)
EMOM for 12 mins
Weighted Planks
Build up to heaviest set possible for 20 secs. Then perform 4-5 drop sets.
Work with a partner.
| 1st | 100 Rx | Keltzie Mon, Sep 28, 2015 | | 2nd | 95 Rx | Katriel-Maria Mon, Sep 28, 2015 | | 3rd | 85 Rx | Stephanie H Mon, Sep 28, 2015 | | 1st | 177.5 Rx | Lance Mon, Sep 28, 2015 | | 2nd | 175 Rx | Scott Chr Mon, Sep 28, 2015 | | 3rd | 145 Rx | Mike r Mon, Sep 28, 2015 |
| 1st | 100 Rx | Keltzie Mon, Sep 28, 2015 | | 2nd | 95 Rx | Katriel-Maria Mon, Sep 28, 2015 | | 3rd | 85 Rx | Stephanie H Mon, Sep 28, 2015 | | 1st | 190 Rx | Spencer Ch Tue, Feb 21, 2017 | | 2nd | 180 Rx | Eric P Tue, Feb 21, 2017 | | 3rd | 177.5 Rx | Lance Mon, Sep 28, 2015 |
| Jonathan K | 110 Rx | | | Katriel-Maria | 95 Rx | | | Keltzie | 100 Rx | | | Lance | 177.5 Rx | | | Scott Chr | 175 Rx | 25 secs | | Mike r | 145 Rx | | | Logan | 130 Rx | | | Brenda L | 55 Rx | | | Brittany B | 80 Rx | | | Diane | 80 lbs Rx | was going to attempt 85 but time ran out | | Stephanie H | 85 Rx | | | Jacob W | 115 Rx | | | Scott B | 125 Rx | w/ Spencer C |
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