WOD Blog
 | Thu, Nov 12 2015 |  |
| METCON 11/12/15 | SKILL WORK 11/12/15 (After Metcon) | WARM UP. 11/12/15 |
METCON 11/12/15
(Reps, Rx+, Rx2, Rx3)
AMRAP in 10 mins of
1-3-5-7-9-11-13-15 etc. of
Thruster
Pull Up
GOAL: 175 reps+
Rx+: 115#/75#, CTB Pull Up
Rx: 95#/65#
Rx2: 75#/55#, Sub Jump CTB Pull Ups
Rx3: Coach decides weight, Sub Ring Rows
| 1st | 101 Rx | Saori Thu, Nov 12, 2015 | | 2nd | 98 Rx2 | Janalyn Thu, Nov 12, 2015 | | 3rd | 74 Rx2 | Georgia Thu, Nov 12, 2015 | | 1st | 144 Rx | Jonah Thu, Nov 12, 2015 | | 2nd | 138 Rx | Robbie Thu, Nov 12, 2015 | | 3rd | 113 Rx | Scott Chr Thu, Nov 12, 2015 |
| Jonathan K | 91 Rx | | | Scott Chr | 113 Rx | | | Tracie | 80 Rx3 | | | Katie B | 119 Rx3 | 45# thruster/ ring rows | | Bill | 80 Rx2 | | | Saori | 101 Rx | | | Janalyn | 98 Rx2 | I LOVE RUN! | | Jonah | 144 Rx | | | Tyler B | 98 Rx | | | Robbie | 138 Rx | | | Georgia | 74 Rx2 | Jumping PU, 55lbs |
|
SKILL WORK 11/12/15 (After Metcon)
(Time, Rx+, Rx2, Rx3)
With a 20 min timer collect
10-Rope Climbs 15'
200-Double Unders
50-Plate Ups
50-KB Snatches
Partition reps and movements as desired.
Rx+: Legless rope climbs, GHD Sit Ups, 70#/53#, Collect 50 Triple Unders
Rx: 25#/15# Plate, 53#/35#
Rx2/3: Practice these movements do not worry about numbers
|
WARM UP. 11/12/15
(No Results Tracked)
FOAM ROLL- Traps,Forearms,Calves,
GROUP WARM UP
Samson Stretch-20 secs R/L
Band Pull Aparts/Passthroughs-20-30 reps
---------------------------
3 rounds of
Double Unders or High knees-20 secs
Dynamic Plank-20 secs
Push Ups-20 secs
Mtn. Climbers-20 secs
--------------------------
Thruster-10 reps
Rope Rows or Ring Rows-30 secs
With Coach introduce KB Snatch
COOLDOWN
Traps Smash-2 mins
Band OH Stretch-2 mins R/L
|
