WOD Blog
 | Tue, Oct 6 2015 |  |
| METCON 10/6/15 | SKILL 10/6/15 | WARM UP 10/6/15 |
METCON 10/6/15
(Time, Rx2)
3 rounds for time of
20-Pull Ups
30-Push Ups
40-Sit Ups
50-Air squats
GOAL: Finish under 13 mins CAP at 17 mins
Rx+: Throw on a 25# Vest.
Rx: As written
Rx2: Sub Jump Pull Ups or Ring Rows, Incline Push ups
| 1st | 13:58 Rx | Julia Goldst Tue, Oct 6, 2015 | | 2nd | 17:00 Rx | Saori Tue, Oct 6, 2015 | | 3rd | 17 Rx2 | Carolyn Tue, Oct 6, 2015 | | 1st | 12:26 Rx | Eric F Tue, Oct 6, 2015 | | 2nd | 13:00 Rx | David P Tue, Oct 6, 2015 | | 3rd | 13:01 Rx | Seth B Tue, Oct 6, 2015 |
| Christopher G | 17:00 Rx | Starting sit ups 3rd round | | Jonathan K | 16:45 Rx | 45# fat vest... | | Spencer Da | 17:00 Rx | 10 pull ups 3rd round | | Carolyn | 17 Rx2 | Ring rows, red band push ups, 225 reps | | Brenda L | dnf 385 reps 35 reps left Rx2 | | | Sterling | 17:00 Rx | My hand tore, so I had to put on wodie. I got through 45 squats of round 2. | | Seth B | 13:01 Rx | | | David P | 13:00 Rx | | | Mike S | 14:36 Rx | | | Cherise | 17:00 Rx2 | DNF-ring rows, inclined pushups | | Lily Jon | 11 | no sit ups-calve | | Mark Mit | 1250 | pullups slayed me | | Spencer Ch | 16:52 Rx | | | Hilo | 15:37 Rx | | | Julia Goldst | 13:58 Rx | | | Eric F | 12:26 Rx | | | Saori | 17:00 Rx | final rounds 23 squat. Finished it after | | Ivette | 17:00 Rx2 | I was on my 15th squat of the last round |
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SKILL 10/6/15
(Distance)
Spend first 10-15 mins
Test Standing Broad Jump(Coach use red mats for athletes to land on)
Medball Throw-Try at least two different weights
Collect 5-7 attempts of each.
| 1st | 6'6 Rx | Stephanie H Tue, Oct 6, 2015 | | 2nd | 5'9' Rx | Cherise Tue, Oct 6, 2015
Brenda L Tue, Oct 6, 2015 | | 3rd | 100x7 | Saori Tue, Oct 6, 2015 | | 1st | 9'5' Rx | Mike S Tue, Oct 6, 2015 | | 2nd | 8'7' Rx | Jonathan K Tue, Oct 6, 2015 | | 3rd | 8 ' 5' Rx | Christopher G Tue, Oct 6, 2015 |
| Christopher G | 8 ' 5' Rx | | | Jonathan K | 8'7' Rx | 30 somethin foot throw 20# ball | | Spencer Da | 8'3' Rx | | | Brenda L | 5'9' Rx | | | Stephanie H | 6'6 Rx | | | Cherise | 5'9' Rx | | | Mike S | 9'5' Rx | | | Wade | 7-10 Rx | | | Saori | 100x7 | Did bench press due to injury. 100x7 |
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WARM UP 10/6/15
(No Results Tracked)
FOAM ROLL-Glutes, Hamstrings,Lats,Traps,Ant Tib and Calves
GROUP WARM UP
3 rounds of
10-Jumping Jacks
5-Push Ups
5-Hollow Rocks
5-AIr Squats
5- Pull Ups or Ring Rows
COOLDOWN
Banded Hip Stretch-2 mins R/L
Band OH Stretch-2 mins R/L
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