WOD Blog
 | Sat, Jan 16 2016 |  |
| WARM UP 1/16/16 | METCON 1/16/16 | Other Results |
WARM UP 1/16/16
(No Results Tracked)
FOAM ROLL-Full Body especially calves,quads,chest
GROUP WARM UP
Samson stretch-30 sec R/L
Hip bridge with hand crossed under back-30 sec
Groiner-30 secs R/L
----------------------- Split into groups of 4
2 rounds
Rower-30 secs
Burpee 2 for 1's-30 secs
Mtn. Climbers or plank-30 secs
SDHP to knees or KB Swing-30 secs
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Coach reviews movements and brief on METCON
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METCON 1/16/16
(Reps, Rx+, Rx2, Rx3)
For MAX total reps
Rower-90 secs-60 secs-30 secs
HR Push Ups-90 secs-60 secs-30 secs
SDHP-90 secs-60 secs-30 secs
DB Push Press-90 secs-60 secs-30 secs
Sit Up-90 secs-60 secs-30 secs
REST 90 secs-60 secs-30 secs
GOAL: 300 reps+
Rx+: 95#/65#, 55#/35# pair,
Rx: 75#/55#, 35#/20# pair,
Rx2: 55#/35#, 35#/20# single DB.
Rx3: See coach
| 1st | 371 Rx | Julia Goldst Sat, Jan 16, 2016 | | 2nd | 319 Rx | Covi Sat, Jan 16, 2016 | | 3rd | 301 Rx | Bailey J Sat, Jan 16, 2016 | | 1st | 370 Rx+ | Charles G Sat, Jan 16, 2016 | | 2nd | 284 Rx | Christopher G Sat, Jan 16, 2016 | | 3rd | 254 Rx | Charlie Sat, Jan 16, 2016 |
| Belinda | 297 Rx | | | Bailey J | 301 Rx | | | Charles G | 370 Rx+ | | | Brittanee | 293 Rx | | | Julia Goldst | 371 Rx | | | Ashley Al | 245 Rx | Knee PU | | Charlie | 254 Rx | 254 | | Sandra D | 285 Rx | | | Cherise | 254 Rx | | | Linda | 241 Rx2 | 55 SDHP | | Joslyn | 240 Rx | | | Carolyn | 276 Rx | | | Christopher G | 284 Rx | | | Covi | 319 Rx | |
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