WOD Blog
 | Wed, Sep 30 2015 |  |
| SKILL 9/30/15 | Partner WOD #3 9/30/15 | METCON 9/30/15-12/30/15 | WARM UP 12/30/15 | Other Results |
SKILL 9/30/15
(Reps, Rx2)
Pull Up 6-7 sets of Max consecutive reps
Perform 2-3 sets of Weighted Pull Ups
then 1 set of each
Strict Bodyweight
Gymnastics Kip
Butterfly Kip,
ex. Seth set #1-70# set #2-45# set #3-25# set #4 BW, set #5 Gym Kip #7 Butterfly Kip
Rest 1-2 mins between each set.
Rx2: ex.
Every 2 mins for 7 mins
Band Assisted Pull Ups-Max reps
Push Ups-Max reps
| Scott Chr | 40000 Rx | | | Brenda L | 7 rounds, 2 strict pull-ups Rx2 | band assited | | Amanda B | 7 rounds 8- Rx2 | with green band | | Charlie | 7 rounds Rx2 | |
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Partner WOD #3 9/30/15
(Time, Rx2)
5 rounds EACH of
Mtn. Climbers-21 reps
Lateral Burpees-9 reps
Hang Powerclean-7 reps
GOAL: Finish as a team under 13 mins CAP off at 16 mins
Rx+: 165#/115#
Rx: 135#/95#
Rx2: 95#/65#
| 1st | 10:29 Rx | Stephanie H Wed, Sep 30, 2015 | | 2nd | 11:39 Rx2 | Tracie Wed, Sep 30, 2015 | | 3rd | 17:00 Rx2 | Amanda B Wed, Sep 30, 2015
Brenda L Wed, Sep 30, 2015 | | 1st | 10:20 Rx | Jonathan K Wed, Sep 30, 2015 | | 2nd | 10:42 Rx+ Rx | John Lu Wed, Sep 30, 2015 | | 3rd | 11:07 Rx | Jacob W Wed, Sep 30, 2015 |
| Jonathan K | 10:20 Rx | WITH dR sCOTT | | Tracie | 11:39 Rx2 | Saori did Rx | | Esai | 11:10 Rx2 | been gone for a while... | | Stephanie H | 10:29 Rx | and jaimmmm | | Brenda L | 17:00 Rx2 | 85# 1 round, 65 4 rounds | | Amanda B | 17:00 Rx2 | 2 rounds 55# 5 rounds 35# | | John Lu | 10:42 Rx+ Rx | With Big Mike | | Jacob W | 11:07 Rx | Partner Mark Mitchell | | Mark Mit | 11:07 | partner Jacob White |
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METCON 9/30/15-12/30/15
(Time, Rx+, Rx2)
5 rounds for time of
Mtn. Climbers-21 reps
Lateral Burpees-9 reps
Hang Powerclean-7 reps
GOAL: Finish under 9 mins CAP off at 12 mins.
Rx+: 165#/115#
Rx: 135#/95#
Rx2: 95#/65#
| 1st | 6:16 Rx | Julia Goldst Wed, Dec 30, 2015 | | 2nd | 7:52 Rx | Katriel-Maria Wed, Dec 30, 2015 | | 3rd | 12:00 Rx | Cherise Wed, Dec 30, 2015 | | 1st | 6:51 Rx+ | Charles G Wed, Dec 30, 2015 | | 2nd | 10:20 Rx+ | Tyson D Wed, Dec 30, 2015 | | 3rd | 6:14 Rx | Jonah M Wed, Dec 30, 2015 |
| Charles G | 8:00 Rx | Rx+ | | Grant G | 7:50 Rx | | | Charlie | 9:13 Rx2 | |
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WARM UP 12/30/15
(No Results Tracked)
FOAM ROLL-Traps,Chest,Delts,Lats
GROUP WARM UP
Band Pull Aparts-30 rep
Band Pass throughs-10-15
3 rounds of
Mtn. Climbers-20 reps
Burpees-5 reps
Hangpowerclean-5 reps
then
Hanging Hollow Rocks-30 secs
Pull Ups-5-10 or Ring Rows-10-15
COOL DOWN
Banded OH and Lateral Stretch-2 mins
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