WOD Blog
 | Fri, Oct 2 2015 |  |
| SKILL 5/10/16 | METCON 10/2/15 | Partner WOD #5 10/2/15 | WARM UP 10/2/15 |
SKILL 5/10/16
(Reps)
EMOM for 16 mins
EVENS: HSPU-2-6 reps
ODDS: L-Sit Hold-10-20 secs/Double Unders 30-50 reps
If you fall off the EMOM treat it as an AMRAP and aim for 6 sets of each
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METCON 10/2/15
(Reps)
15 mins to perform
5 rounds of
Burpee Box Overs-9 reps 20''
Rope Climbs-1 ascent
Row-200 m
with time remaining
Ground to Overhead-AMRAP
GOAL: Finish triplet and perform over 20 reps
Rx+: 185#/135#
Rx: 165#/115#
Rx2: 95#/65#, Sub Ring Rows
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Partner WOD #5 10/2/15
(Reps, Rx2)
With a partner 17 mins to perform
5 rounds EACH(Baseball style) of
Burpee Box overs-9 reps 20''
Rope Climbs-1 ascent
Run or Row-200 m(stupid rain!!!)
with time remaining
Ground to Overhead-AMRAP
GOAL: Finish triplet and perform over 20 reps
Rx+: 185#/135#
Rx: 165#/115#
Rx2: 95#/65#, Sub Ring Rows
| Grant G | 8 Rx | team Spence/Grant | | Amanda B | 3.5 Rx2 | | | John Lu | 21 Rx | With Seth (not Coach Seth) |
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WARM UP 10/2/15
(No Results Tracked)
FOAM ROLL-Lats,Delts,Chest
GROUP WARM UP
Jump Rope-2 mins
Jog-400 m
Burpee Box Overs-30 secs
Plank-30 secs
Handstand Hold-20-30 secs
3 position clean-3 of each
Press Complex-3 of each
COOL DOWN
Banded Bully-2 mins
Calf Smash-2 mins
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