WOD Blog
 | Thu, Dec 31 2015 |  |
| METCON 12/31/15 | SKILL 12/31/15 | WARM UP 12/31/15 |
METCON 12/31/15
(Reps, Rx+, Rx2, Rx3)
3 rounds for MAX reps of
DB Snatch-1 min
STO-1 min
Rower-1 min
DB Bench Press-1 min
Box Jump-1 min
REST 1 min
GOAL: 300 reps+ NO STEP UPS!
Rx+: 70#/55#, 135#/95#, 55#/35# pair, 30''/24''
Rx: 55#/35#, 115#/75#, 35#/20# pair, 24''/20''
Rx2: Sub Russian Swing 35#/26#, 95#/65#, Sub Push Ups 20'' STEP UPS ALLOWED
Rx3: See coach
| 1st | 241 Rx | Katriel-Maria Thu, Dec 31, 2015 | | 2nd | 223 Rx | Ashley Al Thu, Dec 31, 2015 | | 3rd | 216 Rx | Brittanee Thu, Dec 31, 2015 | | 1st | 323 Rx | Seth B Thu, Dec 31, 2015 | | 2nd | 317 Rx | Charles G Thu, Dec 31, 2015 | | 3rd | 268 Rx | Scott Chr Thu, Dec 31, 2015 |
| Scott Chr | 268 Rx | | | Cherise | 235 Rx2 | Rx weights; sub squats for boxes | | Bill | 258 Rx2 | | | Charlie | 216 Rx | | | Charles G | 317 Rx | | | Sterling | 155 Rx | Not bad after not working out for 2 weeks. | | Carolyn | 206 Rx | happy...first time I have done 35# DB snatch :-) | | Diane | 225 Rx3 | 20 lb dumb bell snatch, 35 lb STO | | Katriel-Maria | 241 Rx | | | Seth B | 323 Rx | Should have skipped it.. still feeling sick | | Katie B | 177 Rx2 | RX weight except DB snatches and step ups | | Brittanee | 216 Rx | DB snatch at 20# | | Ashley Al | 223 Rx | 20# DB snatch | | Wade | 205 Rx | | | Tom R | 205 Rx | | | Christopher G | 201 Rx | |
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SKILL 12/31/15
(Time)
EMOM for 16 mins perform
EVENS: Double Unders-10-30 reps
ODDS: Weighted Side Plank 30 secs (alternate each round)
| Diane | 16 min | double unders...need to get those down |
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WARM UP 12/31/15
(No Results Tracked)
FOAM ROLL- Calves,Traps,Mid Back,
GROUP WARM UP
Row-1 min-30 secs
Side Plank-1 min-30 secs
Jump Rope-1 min-30 secs
COOL DOWN
Band Hamstring Stretch- 2 mins
Trap/Delt Smash-2 mins
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