WOD Blog
 | Thu, Nov 19 2015 |  |
| SKILL WORK 11/19/15 | METCON 11/19/15 | WARM UP 11/19/15 |
SKILL WORK 11/19/15
(Rounds)
With a partner perform
EMOM for 16 mins
EVENS Wall Climbs-1-3 ascents ( partner 1)
ODDS Row-200 m (partner 2)
| Sterling | 15.5 Rx | On one round, I didn't get to 200, but I had done enough extra previously that I stayed on track. | | Tyler B | 8 Rx | | | Wade | wade was here | Because Exercise | | Scott Chr | 21 Rx | |
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METCON 11/19/15
(Reps, Rx+, Rx2, Rx3)
6-2 min rounds of
Double Unders-40 reps
Deadlift-20 reps
with time remaining
AMRAP
Burpee to Overhead
GOAL: 20+ Burpee to Overheads
Rx+: 205#/135#, 55#/35# DB Pair
Rx: 155#/105#, 35#/20# DB Pair
Rx2: Sub High Knees, 115#/75#, 55#/35# Single Plate
Rx3: Sub Singles, 85#/55#, 45#/25# Single Plate
| Tracie | 13 Burpees Rx2 | RX1.5 75#dl DU's 35# OH | | Sterling | 0 Rx2 | I need to start coming more than once per week. I just get gassed, but I kept moving. | | Tyler B | 17 Rx | | | Mike S | 10 Rx | 40# DB's | | Scott B | 0 Rx | Twice got to 10 reps deadlift | | Jonah | 18 Rx | |
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WARM UP 11/19/15
(No Results Tracked)
FOAM ROLL-Quads,Calves,Chest,Mid Back
GROUP WARM UP
Row-500 m (upon arrival)
then
2 rounds
Jump Rope-30 secs
Burpee1 rep Mtn. Climbers 6 reps-30 secs
Band GM-30 secs
then
Handstand Hold-30 secs
COOL DOWN
Band Hamstring Stretch-2 mins
Calf Smash-2 mins
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