WOD Blog
 | Tue, Nov 3 2015 |  |
| METCON 11/3/15 11.5 | SKILL WORK 11/3/15-7/6/17 | WARM UP 11/3/15 | Other Results |
METCON 11/3/15 11.5
(Reps, Rx+, Rx2, Rx3)
AMRAP in 20 mins of
5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10' target)
GOAL: Over 270 reps (9 rounds)
Rx+: 225#/155#, 30#/20#-10'
Rx: 145#/100#, 20#/10'-14#/9'
Rx2: 115#/75#, Sub KTC, 14#/9'-10#/8',
Rx3: 85#/55#, Sub Sit Ups
| 1st | 222 Rx2 | Saori Tue, Nov 3, 2015 | | 2nd | 215 Rx2 | Tracie Tue, Nov 3, 2015 | | 3rd | 180 Rx2 | Carolyn Tue, Nov 3, 2015 | | 1st | 336 Rx | Seth B Tue, Nov 3, 2015 | | 2nd | 261 Rx | Robbie Tue, Nov 3, 2015 | | 3rd | 255 Rx | Todd N Tue, Nov 3, 2015 |
| Jonathan K | 215 Rx | | | Scott Chr | 225 Rx | | | Scott B | 106 Rx2 | 115#, 30# push ball | | Tracie | 215 Rx2 | | | Cherise | 185 Rx3 | 55#, sit-ups, 14# | | Tom R | 156 Rx2 | | | Saori | 222 Rx2 | 85# TTB WB14# | | Seth B | 336 Rx | Old score 369 2 years ago.. | | Lily P | 159 Rx2 | TTB | | Charlie | 270 Rx2 | 9 rounds | | Robbie | 261 Rx | Back tightened up; cardio, energy good | | Todd N | 255 Rx | | | Carolyn | 180 Rx2 | 75# TTB 14# | | Jonah M | 230 Rx | |
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SKILL WORK 11/3/15-7/6/17
(Time, Rx+, Rx2, Rx3)
With a 15 min timer collect.
Rx/Rx+
50-Weighted Pull Ups(you pick the weight)
50-Strict Handstand Push Ups
Rx2/Rx3
100 Ring rows or 75 Band assisted Strict Pull ups
100 Incline Push Ups or 75 Parallette Dips
| 1st | 10:11 Rx2 | Carolyn Tue, Nov 3, 2015 | | 2nd | 11:08 Rx3 | Cherise Tue, Nov 3, 2015 | | 3rd | 15:00 | Saori Tue, Nov 3, 2015 | | 1st | 50 strict HSPU, 50 strict PU at 10lbs Rx | Joshua B Thu, Jul 6, 2017 | | 2nd | 15:00 Rx | Eric M Thu, Jul 6, 2017
Jonah M Tue, Nov 3, 2015 |
| Carolyn | 10:11 Rx2 | | | Cherise | 11:08 Rx3 | 100 ring rows; 100 inclined pushups | | Saori | 15:00 | 30 Strict Pull Ups, 50 Paralette Dips | | Jonah M | 15:00 Rx | 47 20lb strict pull ups |
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WARM UP 11/3/15
(No Results Tracked)
FOAM ROLL-Lats,Delts,Chest,Forearms
GROUP WARM UP
3 rounds of
Jumping Jacks-15 reps
Mtn. Climbers-10 reps
Air Squats-7 reps
Powerclean below knee- 5 reps
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Hip Rotations--20 R/L
Prayin Pose-30 secs
Band Pull Aparts-30 reps
Hanging Hollow Rocks-20-30 reps
Pull Ups and Dips-5-10 of each
COOL DOWN
Forearm Smash-2 mins
Couch Stretch w Samson Stretch-2 mins
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