WOD Blog
 | Thu, Oct 8 2015 |  |
 | Happy Birthday: Diogo S |
| SKILL/PARTNER WOD 10/8/15 | METCON 10/8/15 | WARM UP 10/8/15 |
SKILL/PARTNER WOD 10/8/15
(Distance, Rx2)
First 20 mins of class
With a 12 min timer going
Perform with a partner alternating sprints of
Row-200 m
GOAL: As a team row over 3,000 m.
then last 8 mins of Skill portion collect 1-2 mins in Handstand and Hollow Body Hold.
Ex. 20 sec Stand
20 sec Hollow body hold
6 rounds.
GOAL:
| 1st | 2801 Rx | Tracie Thu, Oct 8, 2015 | | 2nd | 2793 Rx | Saori Thu, Oct 8, 2015
Brenda L Thu, Oct 8, 2015 | | 3rd | 2774 Rx | Anna H Thu, Oct 8, 2015
Julia Goldst Thu, Oct 8, 2015 | | 1st | 3545 Rx | Jonathan K Thu, Oct 8, 2015
Carl Thu, Oct 8, 2015 | | 2nd | 3511 Rx | Spencer Ch Thu, Oct 8, 2015 | | 3rd | 3084 Rx | Scott B Thu, Oct 8, 2015 |
| Carl | 3545 Rx | | | Jonathan K | 3545 Rx | Rocked it with Carl | | Tracie | 2801 Rx | katriel partner | | Brenda L | 2793 Rx | partner saori | | Carolyn | 2618 Rx | Cherise | | Cherise | 2618 Rx | partner Carolyn :-) | | Kayla | Hannah Rx | 2730 | | Chuck | 2478 Rx | | | Porter | 2701 Rx | easton keck | | Ivette | 2133 Rx | | | Spencer Ch | 3511 Rx | With Mark Mitchell | | Charlie | 3222 | Mike Marks and Charlie Wardle | | Julia Goldst | 2774 Rx | W/ Anna | | Saori | 2793 Rx | With Brenda 💖🎀❤️🍒💋 | | Robbie | 1290 Rx | Partnered with B. Harris | | Scott B | 3084 Rx | W/ Andrew | | Anna H | 2774 Rx | Julia :) |
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METCON 10/8/15
(Time, Rx2, Rx3)
9-15-21 reps for time of
CTB Pull Up
OHS
GOAL: Finish under 6 mins CAP off at 9 mins
Rx: 115#/75#, Sub 5-7-9 Ring Muscle Up
Rx2: 95#/65#
Rx3: Sub Single arm OHS 35#/20# alt as needed, Ring Rows
| 1st | 6:00 Rx | Saori Thu, Oct 8, 2015 | | 2nd | 7:16 Rx | Julia Goldst Thu, Oct 8, 2015 | | 3rd | 4:20 Rx2 | Katriel-Maria Thu, Oct 8, 2015 | | 1st | 4.57 Rx | Sawyer Thu, Oct 8, 2015 | | 2nd | 4:45 Rx | Todd N Thu, Oct 8, 2015 | | 3rd | 4:55 Rx | Porter Thu, Oct 8, 2015 |
| Carl | 6:56 | 45# OHS; CTRings | | Katriel-Maria | 4:20 Rx2 | | | Carolyn | 5:25 Rx2 | Ring rows, PVC ohs..worked on mobility | | Tracie | 5:55 Rx2 | | | Brenda L | 5:36 Rx2 | ring rows, 20# | | Cherise | 6:21 Rx2 | | | Easton | 5:00 Rx | | | Porter | 4:55 Rx | | | Sawyer | 4.57 Rx | | | Ethan B | 4:30 | cool beans | | Ivette | 5:20 Rx3 | | | Austen | 5:00 Rx3 | | | Julia Goldst | 7:16 Rx | Rx+ | | Saori | 6:00 Rx | Last round 5 CTB. Down day | | Robbie | 5:58 Rx | Front squat @ 115lbs | | Hilo | 8:01 Rx2 | | | Todd N | 4:45 Rx | | | Scott B | 9:00 Rx | | | Charlie | 4:35 Rx3 | | | Anna H | 6:40 Rx3 | 35 ohs ring rows |
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WARM UP 10/8/15
(No Results Tracked)
FOAM ROLL-Glutes,Quads,Traps,Midbac,Delts
GROUP WARM UP
Row-500 m
Spiderman to hammy-30 secs R/L
Hip Rotations-20 R/L
PVC Passthroughs-10-15
PVC OHS-10-15 reps
Handstand Hold-10-20 secs
COOL DOWN
Anchored T-Spine-3 mins
Band Lateral opener and Lat stretch-2 mins
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