WOD Blog
 | Thu, Jan 7 2016 |  |
 | Happy Birthday: Wayne |
| ABCON DO BEFORE METCON 1-16-20 | METCON 1/7/16 | WARM UP 1/7/16 |
ABCON DO BEFORE METCON 1-16-20 (No Results Tracked) Tabata ABS!! 4 rounds 20 secs ON 10 secs OFF Bicycle Crunch Toe touch Russian Twists Hollow rock 4 times then flutterkicks til death This can be as part of warm up
Planned: Thu,Jan16,2020 Tue,Jul3,2018 Wed,Jan10,2018 Tue,Dec6,2016 Thu,Nov10,2016 Tue,Aug16,2016 Tue,Apr26,2016 Thu,Jan28,2016 Thu,Jan7,2016
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METCON 1/7/16 (Time, Rx+, Rx2, Rx3) 21-15-9 Box Overs KTE HR Push Ups REST 3 mins then 15-9-6 Box Jump CTB Pull Up Clean & Jerk GOAL: Finish under 17 mins CAP off at 21 mins Rx+: Sub HSPU, 24''/20'', 145#/105# Rx: 24''/20'', 105#/70# Rx2: Sub TTB or KTC, Regular Pull Ups, Hang C&J 85#/55# Rx3: See coach for modifications
| 1st | 16:08 Rx | Julia Goldst Thu, Jan 7, 2016 | | 2nd | 20:35 Rx | Katriel-Maria Thu, Jan 7, 2016 | | 3rd | 18:42 Rx2 | Brenda L Thu, Jan 7, 2016 | | 1st | 14:41 Rx | Charles G Thu, Jan 7, 2016 | | 2nd | 16:36 Rx | Seth B Thu, Jan 7, 2016 | | 3rd | 18:48 Rx | Scott Chr Thu, Jan 7, 2016 |
| Charles G | 14:41 Rx | | | Spencer Ch | 20:01 Rx2 | 165# Box step overs, 1-legged box jumps to 20' | | Sharlene | DNF Rx3 | Had 12 reps left | | Brenda L | 18:42 Rx2 | band assited pullup, step-ups | | Cherise | 18:48 Rx3 | step overs, KTC, knees; step ups, ring rows, #55 | | Seth B | 16:36 Rx | | | Julia Goldst | 16:08 Rx | | | Katriel-Maria | 20:35 Rx | I am just proud that i finished rx. | | Scott Chr | 18:48 Rx | | | Katie B | 20:01 Rx2 | Step ups and band assisted pullups | | Ammon C | 21 Rx3 | |
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WARM UP 1/7/16 (No Results Tracked) FOAM ROLL-Forearms,Traps,Mid Back,Quads, Work Calves with lacrosse ball GROUP WARM UP- Forward to back hops-20 secs Hollow Rocks on floor-20 secs Side to Side hops-20 secs Dynamic Plank-20 secs Foursquare hops-20 secs Push Ups-20 secs --------------------------------- 3 position clean-3 reps Press Complex-3 reps GM-10 reps mix up stances Strict Pull Ups-5-10 reps COOLDOWN- Band OH Stretch-2 mins Banded Hip Stretch-2 mins
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