WOD Blog
 | Tue, Dec 1 2015 |  |
| SKILL WORK 12/1/15 | METCON 12/1/15. | WARM UP 12/1/15 |
SKILL WORK 12/1/15
(Time, Rx+, Rx2, Rx3)
20 mins timer running
Rope Climbs
In a group of 3 perform 8 ascents each follow the leader style
then with time remaining if any left individually collect
2 mins of L-Sit Hang
Good Morning-50 reps (95#/65#)
|
METCON 12/1/15.
(Time, Rx+, Rx2, Rx3)
5 rounds for time of
10-KTE
20-KB Swing
30-Sit Ups
40-Double Unders
GOAL: Finish under 17 mins CAP off at 21 mins
Rx+: 70#/53#, Sub GHD Sit Ups
Rx: 53#/35#
Rx2: 35#/26#, Sub TTB
Rx3: 35#/26# Russian, Sub KTC and Lateral Hops
| 1st | 15:45 Rx | Katriel-Maria Tue, Dec 1, 2015 | | 2nd | 19:07 Rx2 | Anna H Tue, Dec 1, 2015 | | 3rd | 19:12 Rx2 | Tracie Tue, Dec 1, 2015 | | 1st | 13:48 Rx | Robbie Tue, Dec 1, 2015 | | 2nd | 14:21 Rx | Jonah Tue, Dec 1, 2015 | | 3rd | 16:52 Rx | Eric M Tue, Dec 1, 2015 |
| Eric M | 16:52 Rx | | | Tracie | 19:12 Rx2 | RX everything except KTE did knees as high as possible | | Sandra D | 20:09 Rx2 | KTC | | Tom R | 21:00 Rx | DNF Got 16 jumps into 4th round | | Corin | 21:00 Rx3 | DNF | | Katriel-Maria | 15:45 Rx | | | Tyler B | 17:47 Rx | | | Spencer Ch | 16:54 Rx | | | Robbie | 13:48 Rx | | | Jared A | 19:48 Rx | | | Anna H | 19:07 Rx2 | 35 on, 80su | | Jonah | 14:21 Rx | | | Ashley Al | 20:22 Rx2 | KTC | | Robson | 18:05 Rx | |
|
WARM UP 12/1/15
(No Results Tracked)
FOAM ROLL-Calves,Forearms,Lats
GROUP WARM UP
2 rounds
Jump Rope-30 secs
Mtn. Climbers-30 secs
----------------------------------
2 rounds
Hanging Hollow Rocks-30 secs
Rope or Ring Rows-30 secs
----------------------------------
2 rounds
Couch Stretch with Side reach-20 secs R/L
COOL DOWN
Band Lat Stretch- 2 mins
Smash Forearms-2 mins
|
