WOD Blog
 | Thu, Oct 22 2015 |  |
| PARTNER WOD 10/22/15 | METCON 10/22/15 | WARM UP 10/22/15 |
PARTNER WOD 10/22/15
(Calories, Rx2, Rx3)
18 min timer
With a partner perform 6 alternating sprints EACH of
200 m
then with time remaining
Row for Max Calories(alternate with partner as desired)
GOAL: Finish as a team all sprints and collect 125 calories+
Rx+:Both partners Run w Med-ball 30#/20#
Rx: Both partners must run with Med-ball 20#/14#
Rx2: 5 rounds of 200 m One partner runs w MB 14#/10#l
Rx3: 5 rounds of 150 m no Med-ball
| 1st | 124 Rx | Thayna Thu, Oct 22, 2015 | | 2nd | 78 cal Rx | Stephanie H Thu, Oct 22, 2015 | | 3rd | 55 Rx | Carolyn Thu, Oct 22, 2015 | | 1st | 170 Rx | Charles G Thu, Oct 22, 2015
Bob S Thu, Oct 22, 2015 | | 2nd | 169 Rx | Carl Thu, Oct 22, 2015
Scott Chr Thu, Oct 22, 2015 | | 3rd | 166 Rx | Mike S Thu, Oct 22, 2015 |
| Scott Chr | 169 Rx | | | Carl | 169 Rx | Team Scocarl | | Tracie | 64 Rx2 | w/ Scott Barlow 10# ball | | Stephanie H | 78 cal Rx | partner pimp j dawg with 14 ball | | Carolyn | 55 Rx | 10# Vickie | | Scott B | 64 Rx | w/ Tracie | | Bob S | 170 Rx | Team Big Arms | | Charles G | 170 Rx | | | Tyler B | 130 Rx | | | Mike S | 166 Rx | Went solo and rested the same amount of time. Actually 83, doubled it as if I had a partner | | Benjamin Ru | 125 Rx | w/ Al 14lb ball | | Charlie | 73 Rx3 | | | Thayna | 124 Rx | marcelo | | Diane | 73 Rx2 | Charlie ran with ball--some of the time |
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METCON 10/22/15
(Time, Rx2, Rx3)
21-15-9 reps for time of
SDHP
Box Over
GOAL: Finish under 6 mins CAP off at 9 mins
Rx+: 95#/65#, 24'
Rx: 75#/55#, 20'
Rx2: 55#/35# Stack 2 plates
Rx3: KB Swing 35#/26#, Step Ups you determine height
| 1st | 4:05 Rx | Stephanie H Thu, Oct 22, 2015 | | 2nd | 4:40 Rx | Tracie Thu, Oct 22, 2015 | | 3rd | 4:47 Rx | Carolyn Thu, Oct 22, 2015 | | 1st | 2:24 Rx | Spencer Ch Thu, Oct 22, 2015 | | 2nd | 3:03 Rx | Mike S Thu, Oct 22, 2015 | | 3rd | 3:37 RX+ Rx | Todd N Thu, Oct 22, 2015 |
| Scott Chr | 4:50 Rx | | | Carl | 8:22 Rx | | | Tracie | 4:40 Rx | | | Stephanie H | 4:05 Rx | | | Carolyn | 4:47 Rx | Wanted RX's+, but thought we couldn't do step-ups on the box overs | | Scott B | 7:29 Rx | | | Tyler B | 3:50 Rx | | | Mike S | 3:03 Rx | | | Spencer Ch | 2:24 Rx | | | Benjamin Ru | 4:10 Rx3 | | | Charlie | 4:10 Rx | | | Diane | 4:22 Rx2 | Step ups on the red box with black top...20 in? | | Todd N | 3:37 RX+ Rx | | | Hilo | 4:23 Rx | | | Jacob W | 4:35 RX+ | Rx+ |
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WARM UP 10/22/15
(No Results Tracked)
FOAM ROLL-Calves,Quads,Lats,Ant Tib
WARM UP
Plank-20 secs
Mtn Climbers-20 secs
Flutterkicks-20 secs
Monster Walks-100 ft
High Knees-100 ft
Butt Kickers-100 ft
Side shuffles-100 ft
Inchworms-50 ft
Jog-200 m
Row-200 m
Plate Row-20 secs 35#/25#
Plate Rotations-20 secs
Plate to OH-20 secs
COOL DOWN
Modified Hurdlers Stretch-1 min R/L
Partner or Band Hamstring Stretch-2 mins
Pigeon Stretch use box or on ground-2 mins
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