WOD Blog
 | Tue, Dec 22 2015 |  |
| METCON 12/22/15 | SKILL/ABCON 12/22/15 | WARM UP 12/22/15 |
METCON 12/22/15
(Reps, Rx+, Rx2, Rx3)
AMRAP in 14 mins of
2-4-6-8-10-12-14-16-18-20 etc.
Pull Up
Wallball
GOAL: Finish over 200 reps
Rx+: Sub CTB Pull Up and DB Thruster 55#/35# Pair
Rx: 20#/10'-14#/9'
Rx2: 14#/9'-10#/8', Sub Jump Pull Ups
Rx3: Sub Ring row, pushball 14#/9'-10#/8 '
| 1st | 254 Rx | Julia Goldst Tue, Dec 22, 2015 | | 2nd | 185 Rx | Katriel-Maria Tue, Dec 22, 2015 | | 3rd | 182 Rx | Saori Tue, Dec 22, 2015 | | 1st | 290 Rx | Jonah M Tue, Dec 22, 2015 | | 2nd | 273 Rx | Charles G Tue, Dec 22, 2015 | | 3rd | 270 Rx | Seth B Tue, Dec 22, 2015 |
| Scott Chr | 220 Rx | | | Eric M | 210 Rx | | | Cherise | 162 Rx2 | 14#; jumping pullups | | Charles G | 273 Rx | | | Carolyn | 210 Rx2 | | | Tracie | 186 Rx3 | RX2 and 3 | | Tom R | 262 Rx2 | jumping pullups | | Seth B | 270 Rx | | | Katriel-Maria | 185 Rx | | | Linda | 180 Rx3 | | | Julia Goldst | 254 Rx | | | John Lu | 249 Rx | | | Katie B | 152 Rx2 | | | Jonah M | 290 Rx | | | Saori | 182 Rx | |
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SKILL/ABCON 12/22/15
(Time)
ABCON
5-Strict TTB
10-Straight Leg Raises
15-KTC
20-Floor Hollow Rocks
REST 1 min
Repeat 3-5 rounds
| Carolyn | 11:43 Rx | 4 rounds today whoot whoot pr by 1 round |
|
WARM UP 12/22/15
(No Results Tracked)
FOAM ROLL-Quads, Traps,Lats
3 rounds
Wallball-10 reps
Hollow Rocks-10 reps
Jog around perimeter of gym w ball
-----------------------------------------
Band Pull Aparts-30-40 reps
Hanging Hollow Rocks-30 secs
COOLDOWN
Banded Bully-2 mins
Modified hurdlers stretch-2 mins
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