WOD Blog
 | Tue, Jan 19 2016 |  |
| METCON 1/19/16 | ABCON 1/1/19 (after metcon) | WARM UP 1/19/16 | COMPETITORS CLASS Day 2 ROAD TO THE OPEN!!!! | Other Results |
METCON 1/19/16
(Reps, Rx+, Rx2, Rx3)
AMRAP in 15 mins of
50-40-30-20-10
Walking Goblet Lunges
Double Unders
GOAL: Complete over 350 reps
Rx+: Sub OH Lunges 70#/53#
Rx: 53#/35#
Rx2: 35#/20#
Rx3: BW lunges
| 1st | 413 Rx | Katriel-Maria Tue, Jan 19, 2016 | | 2nd | 400 Rx | Saori Tue, Jan 19, 2016 | | 3rd | 391 Rx | Julia Goldst Tue, Jan 19, 2016 | | 1st | 373 Rx+ | Charles G Tue, Jan 19, 2016 | | 2nd | 341 Rx+ | Todd N Tue, Jan 19, 2016 | | 3rd | 250 Rx+ | Jonathan K Tue, Jan 19, 2016 |
| Selleck | 190 Rx2 | | | Kevin S | 240 Rx | | | Belinda | 244 Rx2 | LH | | Jonathan K | 250 Rx+ | OH Squat w/ 65# | | Spencer Da | 310 Rx2 | | | Charles G | 373 Rx+ | | | Sandra D | 327 Rx2 | | | Tracie | 325 Rx3 | | | Carolyn | 210 Rx | | | Tom R | 247 Rx | | | Cherise | 205 Rx3 | BW, rowing | | Brenda L | 270 Rx2 | triple single unders | | Sterling | 210 Rx2 | single unders, but I did #53 for first 50 and #35 for the rest. | | Covi | 305 Rx2 | | | Katriel-Maria | 413 Rx | | | Bill | 250 Rx2 | | | Parker | 302 Rx2 | | | Tyler M | 316 Rx | | | Benjamin Ru | 260 Rx2 | Started first 100 Rx | | Todd N | 341 Rx+ | | | Linda | 325 Rx3 | | | Joslyn | 400 Rx2 | 26# goblet lunges; singles | | Julia Goldst | 391 Rx | | | Christopher G | 365 Rx | | | J.D | 300 Rx | | | Charlie | 310 Rx2 | I cant do double unders | | Keith C | 300 Rx2 | | | Bailey J | 365 | lateral hops | | Robbie | 560 Rx | | | Jacob W | 340 Rx | | | Aaron F | 165 Rx2 | 53 lbs sub 2 x side hop for DU | | Ashley Al | 350 Rx2 | 26#, lateral hops | | Sarah K | 319 Rx2 | Side to side hops | | Saori | 400 Rx | | | Scott Chr | 323 Rx | | | Scott B | 234 Rx | | | Ammon C | didn't keep track just worked hard. | didn't keep track just worked hard. |
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ABCON 1/1/19 (after metcon)
(No Results Tracked)
3 rounds not for time of
Side Plank w Hip Dip L-15 reps
Plate Up work Eccentric(lowering part)-15 reps
Side Plank w Hip Dip R-15 reps
Rollout or Fallout-15 reps
Hip Bridge hold-1 min (put Barbell or DB or plate on Hips)
Planned: Thu,Jan18,2018 Mon,Mar20,2017 Wed,Jan18,2017 Wed,Oct26,2016 Thu,Apr14,2016 Tue,Jan19,2016
| Selleck | 15 Rx | | | Kevin S | 9:53 Rx | | | Belinda | 100 Rx | | | Carolyn | 11:03 Rx | | | Tracie | ? Rx | | | Cherise | 15:00 | DNF | | Brenda L | 11:33 Rx | | | Sterling | 14:50 Rx | | | Parker | ? Rx | #15 on Sit ups | | Linda | 15:00 Rx3 | | | Joslyn | 15:00 Rx | 25# plate | | Charlie | 12:00 Rx | | | Keith C | 15:00 Rx2 | | | Aaron F | No idea Rx | Roll out with BB | | Scott B | 9:34 Rx | |
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WARM UP 1/19/16
(No Results Tracked)
FOAM ROLL-Use lacrosse ball on traps,delts and calves
Mid back, Glutes
GROUP WARM UP
3 rounds of
Jump Rope-15 secs
Hollow Body hold-15 secs
Jog-100 m
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Twisted Lizard-1 min R/L
Upward Dog-30 secs
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Push Ups-10 reps
TTB-10 reps
COOL DOWN
Pigeon Stretch-1-2 mins
Calf Smash-1-2 mins
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COMPETITORS CLASS Day 2 ROAD TO THE OPEN!!!!
(Time, Rx+, Rx2, Rx3)
A. Snatch
3-1-3-1-3-1-3-1-3
Keep the 1's at 85%
Build up on the 3's
B. Back Squat
Build up to heavy 5RM. Then perform 2-3 drops sets with 20# less.
C. Skillcon
For as many rounds of unbroken reps as possible
30 secs-CTB Butterfly Pull Ups-15 reps(NO TEARING)
REST 30 secs
30 secs-RDL-15 reps 225#/155#
REST 30 secs
GOAL Complete at least 6 rounds
D. Metcon
AMRAP in 15 mins of
Overhead Lunges-10 lunges 135#/95#
Ring Muscle Ups-3 reps
Double Unders-50 reps
GOAL: 4 rounds+
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