WOD Blog
 | Thu, Dec 24 2015 |  |
| OPEN GYM (OPTIONAL METCON) | WARM UP 12/24/15 |
OPEN GYM (OPTIONAL METCON)
(Time, Rx+, Rx2, Rx3)
5 rounds for time of
Rower or SDHP-25 reps
Double Under-50 reps
Burpee to CTB Pull Up-5 reps
GOAL: Finish under 16 mins CAP off at 19 mins
Rx+: Sub Burpee Bar Muscle Up (If you choose SDHP (95#/65)
Rx: If you choose SDHP (75#/55#)
Rx2: Sub Burpee Pull Up, Lateral Hops (55#/35#)
Rx3: Burpee Jump Pull Upx2, Lateral Hops ( Hang SDHP 55#/35#)
| 1st | 150x20 Rx | Laura E Thu, Sep 12, 2019 | | 2nd | 19:19 Rx2 | Tracie Thu, Dec 24, 2015 | | 3rd | 17:33 | Carolyn Thu, Dec 24, 2015 | | 1st | 60 Rx | Jonathan K Wed, Mar 2, 2016 | | 2nd | 67m Rx | Bill Tue, Mar 31, 2020 | | 3rd | 9:08 Rx | Marcus C Wed, Jul 10, 2019 |
| Tracie | 19:19 Rx2 | 55# sdhp dus jumping pux2 burpees | | Charles G | 15:08 Rx | | | Carolyn | 17:33 | rx except Burpee Jump Pull Upx2 | | Seth B | 14:33 Rx | Heavy baby interfence |
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WARM UP 12/24/15
(No Results Tracked)
FOAM ROLL-Lats, Forearms, Calves, Sole of foot
GROUP WARM UP
In my 8:30 Ultimate Frisbee 10 mins
for those that are doing their own thing
3rounds of
Jog perimeter of gym-1 lap
Jumping Jacks-10 reps
Push Ups-10 reps
Dynamic Plank-10 reps
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Samson Stretch- 1 min R/L
PVC Passthroughs-10 reps
PVC Lunges-10 reps
PVC OH Squats
COOLDOWN
See coach
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