WOD Blog
 | Tue, Oct 13 2015 |  |
 | Happy Birthday: Stacey S |
| METCON 10/13/15 | ABCON 10/13/15-8/11/16 | WARM UP 10/13/15 |
METCON 10/13/15
(Time, Rx2)
5 rounds for time of
Squat Clean-10 reps
Pull Ups-15 reps
GOAL: Finish under 12 mins CAP off at 15 mins
Rx+: 165#/105#, Sub CTB Pull Up
Rx: 135#/95#
Rx2: 95#/65#, Sub PC and Ring Rows or Band Assisted Pull Ups
| 1st | 9:56 Rx | Julia Goldst Tue, Oct 13, 2015 | | 2nd | 14:40 Rx | Stephanie H Tue, Oct 13, 2015 | | 3rd | 14:48 Rx | Thayna Tue, Oct 13, 2015 | | 1st | 9:18 Rx | Michael M Tue, Oct 13, 2015 | | 2nd | 14:36 Rx | Mike S Tue, Oct 13, 2015 | | 3rd | 15:00 (4 rds) Rx | Seth m Tue, Oct 13, 2015 |
| Carolyn | 11:22 Rx2 | #35, ring rows...never done squat clean before..worked on form | | Stephanie H | 14:40 Rx | | | Mike S | 14:36 Rx | | | Diane | 15:00 Rx2 | 4 rounds 55 lbs | | Seth m | 15:00 (4 rds) Rx | | | Julia Goldst | 9:56 Rx | | | Ashley Al | 15:00 Rx2 | 65# 5 rds squat clean, 4 rds ring rows | | Charlie | 15:00 Rx2 | 4 rounds + 5 Clean and squats | | Carl | 15 | 2 + 10 - 135#, sub ring rows | | Michael M | 9:18 Rx | | | Thayna | 14:48 Rx | 105 squat clean |
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ABCON 10/13/15-8/11/16
(Reps, Rx+, Rx2, Rx3)
TO BE DONE AFTER METCON
7 mins for Max shredded six packness of
Strict TTB-5 reps
Straight Leg Raise-5 reps
KTC-15 reps
Hollow Rocks-15 reps
GOAL: 3 rounds
More advanced start with 3 L-sit Pull Ups or 5 Strict KTB
| 1st | 106 Rx | Carolyn Tue, Oct 13, 2015 | | 2nd | 4+ 7 Rx | Stephanie H Tue, Oct 13, 2015 | | 1st | 130 Rx | Carl Tue, Oct 13, 2015 | | 2nd | 125 Rx | Mike S Tue, Oct 13, 2015 | | 3rd | 120 | Charlie Tue, Oct 13, 2015 |
| 1st | 106 Rx | Lily Jon Tue, Aug 8, 2017
Carolyn Tue, Oct 13, 2015 | | 2nd | 80 Rx | Alicia B Thu, Aug 11, 2016 | | 3rd | 4+ 7 Rx | Stephanie H Tue, Oct 13, 2015 | | 1st | 138 Rx | Charles G Thu, Aug 11, 2016 | | 2nd | 130 Rx | Carl Tue, Oct 13, 2015 | | 3rd | 125 Rx | Mike S Tue, Oct 13, 2015 |
| Stephanie H | 4+ 7 Rx | | | Carolyn | 106 Rx | | | Mike S | 125 Rx | | | Diane | ? several rounds-- | didn't keep track--but kept moving | | Charlie | 120 | Three rounds | | Carl | 130 Rx | |
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WARM UP 10/13/15
(No Results Tracked)
FOAM ROLL-Quads,Traps,Delts,Lats
GROUP WARM UP
3 rounds of
Jumping Jacks-20 secs
Side Plank-20 secs R/L
Hanging Hollow Rocks-20 secs
then
Pull Ups or Ring Rows-10-15 reps
Front Squat-10 reps
2 Position Clean-3 reps of each
COOL DOWN
Band OH Stretch- 1 min R/L
Couch Stretch w Samson hold-1 min R/L
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