WOD Blog
 | Thu, Dec 17 2015 |  |
| METCON 12/17/15 | SKILL 12/17/15 | WARM UP 12/17/15 |
METCON 12/17/15
(Reps, Rx+, Rx2, Rx3)
AMRAP in 12 mins of
Alternating Split jerk-4 reps
8-Pull Ups
32-Double Unders
GOAL: Perform over 200 reps
Rx+(Jedi Master) 185#/120#, Sub CTB Pull Up
Rx:(Jedi Knight) 135#/95#
Rx2:(Padawan) 95#/65# Sub Ring rows, PJ and Lateral Hops over bar
Rx3:(Force yet to be awakened Youngling) See Jedi Master for modification
| 1st | 320 Rx | Katriel-Maria Thu, Dec 17, 2015 | | 2nd | 214 Rx | Andy H Thu, Dec 17, 2015 | | 3rd | 220 Rx2 | Carolyn Thu, Dec 17, 2015 | | 1st | 355 Rx | John Lu Thu, Dec 17, 2015 | | 2nd | 268 Rx | Scott Chr Thu, Dec 17, 2015 | | 3rd | 236 Rx | Tyler B Thu, Dec 17, 2015 |
| Scott Chr | 268 Rx | | | Tracie | 207 Rx2 | 65# gr band pull ups DUs | | Carolyn | 220 Rx2 | Started 74#..dropped to 65# | | Tom R | 161 Rx2 | | | Katriel-Maria | 320 Rx | | | Tyler B | 236 Rx | | | John Lu | 355 Rx | All sets Unbroken! | | Scott B | 133 Rx | | | Byron | 209 Rx3 | | | Andy H | 214 Rx | |
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SKILL 12/17/15
(No Results Tracked)
Collect in 15 mins
3 mins in L-sit Position or Hollow Body Hold
3 mins of Static Hang at bottom
3 mins of Dip hold at top
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WARM UP 12/17/15
(No Results Tracked)
FOAM ROLL- Forearms, Quads, Lats, Delts, Chest
GROUP WARM UP
Jump Rope-1-2 mins
w Rope Pass throughs-10-15 reps
Walking or Stationary OH Lunges-10 R/L
Side Plank w Hip dip-20 sec R/L
Hanging Hollow Rocks-30 secs
Press Complex-3 reps each
Review Split
COOL DOWN
Calves Smash- 2 mins
Anchored T spine-2 mins
Smash Traps and Lats-2 mins
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