WOD Blog
 | Thu, Oct 29 2015 |  |
| METCON 10/29/15 | SKILL WORK 10/29/15-5/25/17 | WARM UP 10/29/15 |
METCON 10/29/15
(Reps, Rx2, Rx3)
With a partner perform AMRAP in 18 mins of
Row-100 calories
Box Overs-80 reps
DB Snatch-60 reps
Burpee-40 reps
Rope Climb-10 ascents 15'
GOAL: Perform over 300 reps total as a team.
Rx+: Sub Pistols for BO's, 90#/55#, HSPU for Burps,
Rx: 70#/55#, 24''/20''
Rx2: 55#/35#, 20'', Sub CTB Pull Up partner may assist.
Rx3: 35#/20#, 20' Step Ups allowed. Sub x2 Rope Rows
| 1st | 302 Rx | McKenna P Thu, Oct 29, 2015 | | 2nd | 292 Rx3 | Carolyn Thu, Oct 29, 2015
Tracie Thu, Oct 29, 2015 | | 1st | 297 Rx | Scott Chr Thu, Oct 29, 2015 | | 2nd | 287 Rx | Mike S Thu, Oct 29, 2015 | | 3rd | 280 Rx | Seth B Thu, Oct 29, 2015 |
| Tracie | 292 Rx3 | | | Carolyn | 292 Rx3 | 30# Partner Tracie | | Mike S | 287 Rx | Partner: Tyler | | McKenna P | 302 Rx | RX+ with Jared | | Seth B | 280 Rx | by myself :( | | Scott Chr | 297 Rx | With Wilson |
|
SKILL WORK 10/29/15-5/25/17
(No Results Tracked)
Spend first 10-15 mins of class practicing
Rope Climbs
Pistols
Handstands
If you are experienced as others are learning collect at least 5 Legless 12' rope ascents, 20 Pistols weighted 53#/35# KB and 100ft of Handstandwalking or 10-20 Strict Handstand Push Ups
|
WARM UP 10/29/15
(No Results Tracked)
FOAM ROLL- Traps/Midback,Lats,Forearms,Quads
GROUP WARM UP
Samson Stretch-1 min R/L
======================
With a partner
Row-1 min-30 secs
Burpee 2 for 1's-1 min-30 secs
====================
Close Stance Air Squats-30 secs
Handstand Hold-30 secs
Ring Rows-30 secs
Side Plank w Hip Dip-30 secs R/L
COOLDOWN
(PREP FOR 1RM BACK SQUAT TOMORROW!)
Wall Stretch-2 mins
Banded Hip Stretch-2 mins
|
