WOD Blog
 | Tue, Nov 10 2015 |  |
 | Happy Birthday: MANAGER |
| METCON. 11/10/15 | SKILL 11/10/15-2/23/17 | WARM UP 2/23/17 | Other Results |
METCON. 11/10/15
(Reps, Rx+, Rx2, Rx3)
AMRAP in 12 mins of
Burpee-5 reps
Powerclean-7 reps
TTB- 9 reps
REST 3 mins then
3 mins to find GTO-1RM
GOAL: GOAL 375 reps/300reps Add reps in AMRAP to 1RM GTO for total
Ex. Seth 240 reps + 300# C&J=540 reps
Rx+:Sub HSPU, 165#/115#, Sub KTE
Rx: 135#/95#
Rx2: 95#/65# Sub KTC
R×3: Coach decides weight, Sub lying TTB
| 1st | 263 Rx | Katriel-Maria Tue, Nov 10, 2015 | | 2nd | 320 Rx2 | Saori Tue, Nov 10, 2015 | | 3rd | 260 Rx2 | Katie B Tue, Nov 10, 2015
Tracie Tue, Nov 10, 2015 | | 1st | 381 Rx+ | Seth B Tue, Nov 10, 2015 | | 2nd | 13:26 Rx | Todd N Tue, Nov 10, 2015 | | 3rd | 418 Rx | Charles G Tue, Nov 10, 2015 |
| Jonathan K | 372 Rx | 127 reps + 245# GTO | | Brenda L | 257 Rx2 | kTB | | Tracie | 260 Rx2 | 105# GTO | | Katie B | 260 Rx2 | 150 reps 110# GTO | | Scott B | 269 Rx | 185# GTO, 4x21=84 | | Saori | 320 Rx2 | 195 + 125# | | Seth B | 381 Rx+ | | | Katriel-Maria | 263 Rx | | | Mike S | 331 Rx | | | Charles G | 418 Rx | | | John Lu | 396 Rx | | | Robbie | 399 Rx | | | Georgia | 161 Rx2 | knee to stomach | | Spencer Da | 301 Rx | 126+175lbs c+j | | Todd N | 13:26 Rx | | | Ashley Al | 243 Rx2 | 138 + 105# GTO | | Jonah | 308 Rx | |
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SKILL 11/10/15-2/23/17
(Time, Rx+, Rx2, Rx3)
EMOM for 14 mins
Rx/Rx+ Option
EVEN Mins: L-sit hold-20 secs then with time remaining Plank
ODD Mins: 3-5 Ring Muscle Ups
Rx2 Option
EVEN Mins: Hollow body hold-20 secs with time remaining Flutterkicks
ODD Mins: 3-5 Strict Chin Ups and Strict Dips
Rx3 Option
EVEN Mins: Plank-20-30 secs REST with time left
ODD Mins: 5/5 Push Ups and Band Assisted Pull Ups
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WARM UP 2/23/17
(No Results Tracked)
FOAM ROLL: Hamstrings, Glutes, Forearms,Chest
3 rounds of
Jump Rope or Jumping Jacks-20 reps
Hollow rocks (floor)-10 reps
Sit Ups-10 reps
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Push Ups-10 reps
Ring Rows-10 reps
Dips-5 reps
Strict Pull Ups-5 reps
Hanging leg raises-15 reps
False grip ring rows-10-15 reps
COOLDOWN
Banded Lat Stretch-2 mins R/L
Smash Traps Delts and Chest-2 mins
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