WOD Blog
 | Tue, Jan 26 2016 |  |
 | Happy Birthday: Sarah K & Nicole |
| METCON 1/26/16 | SKILL WORK 1/26/16 | WARM UP 11/15/16 | COMPETITOR'S CLASS Week 2 Day 2 1/26/16 | Other Results |
METCON 1/26/16
(Reps, Rx+, Rx2, Rx3)
AMRAP In 15 mins of
1-2-3-4-5-6-7-8-9-10 etc.
Ring Dips
Pull Ups
All rounds must be done unbroken if you drop or fail a round perform 5 burpees before resuming where you left off.
GOAL: Stay unbroken up to the 9's finish over 120 reps
DO NOT COUNT BURPEES IN REP GOAL!
Rx+: Sub Bar Muscle Ups for both movements Goal 60 reps
Rx:As written
Rx2: Sub Push Ups or Matador Dips, Red Band/Purple band assisted
Rx3: Sub Incline Push Ups and Ring rows
| 1st | 80 Rx+ | Julia Goldst Tue, Jan 26, 2016 | | 2nd | 90 Rx | Joslyn Tue, Jan 26, 2016 | | 3rd | 169 Rx2 | Carolyn Tue, Jan 26, 2016 | | 1st | 272 Rx | Charles G Tue, Jan 26, 2016 | | 2nd | 203 Rx | Mike S Tue, Jan 26, 2016 | | 3rd | 182 Rx | Hilo Tue, Jan 26, 2016 |
| Mark Mit | 120 Rx2 | pull-ups rx dips rx2 | | Belinda | 42 Rx2 | Push Ups | | Selleck | all the way to 10! Rx2 | ring rows and ring pushups | | Charles G | 272 Rx | Finished 16's/through rnd 14 unbroken | | Sandra D | 102 Rx2 | | | Brenda L | 137 Rx2 | push ups and band pull ups | | Carolyn | 169 Rx2 | orange ring dips, red/black pullups | | Sterling | 51 Rx | Ring dips SUCK! | | Cherise | 228 Rx3 | weird left forearm pain doing skillwork today | | Scott B | 72 Rx | Finished 8's | | Katriel-Maria | 110 | rx pull ups, pb md | | Parker | 92 Rx | Death | | Mike S | 203 Rx | | | Diane | 126 Rx3 | | | Scott Chr | 132 Rx | | | Charlie | 142 Rx2 | Matador dip with blue band and ring ups | | Tom R | 84 Rx2 | used band after 6th round/ PUSHUPS | | Aaron F | 90 Rx2 | Push ups and pull ups (had to do 0 burpee) | | Hilo | 182 Rx | | | Julia Goldst | 80 Rx+ | | | Ammon C | 8.5 Rx3 | | | Ashley Al | 110 Rx2 | Push ups and kipping pull ups | | Saori | 115 Rx2 | Matador dip red band til 5s, rest black band, pu | | Joslyn | 90 Rx | | | Linda | 110 Rx3 | | | Jonathan K | 106 Rx | | | Keith C | 72 reps, 8rd Rx2 | two sets of burpees | | Covi | 122 Rx2 | Sub push ups, banded pull ups | | Lance | 83 Rx2 | |
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SKILL WORK 1/26/16
(No Results Tracked)
5 rounds of
Power Push Ups-3-5 reps
Box Jump-3-5 reps*
REST 1 min
Row/Sprint-100 m**
REST 1 min
*Increase in height every round
**Try to maintain the same split every round.
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WARM UP 11/15/16
(Check In)
FOAM ROLL-Lats,Calves, Especially Ant Tibialis, Hamstrings
GROUP WARM UP
2-3 rds
Jump Rope-20 DUs or 40 singles
Stationary Inchworms w push ups-5 reps
Hollow body hold-20 secs
--------------------------
Shuttle Runs-20-80 m
Monster Walks-10 m
Broad Jumps-10 m
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L-sit Pull Ups-5-10 reps
Ring Dips-5-10 reps
Handstand Hold-20 secs
COOLDOWN
Floor Chest.Delt Stretch
Band Hamstring Stretch-2 mins
Band Lateral Opener-2 mins
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COMPETITOR'S CLASS Week 2 Day 2 1/26/16
(Time)
A. Hang Squat Snatch
2-2-2-2-2-2
Build up to heavy 2 set then 5x2 @90% of that.
B. Back Squat
Build up to heavy 4RM. Then perform 2-3 drops sets with 20# less.
C. Skillcon-7 rounds of
30 sec-Unbroken DU's
30 sec-Strictish Muscle Up-AMRAP
rest 30 secs
D. Metcon
21-15-9
Wallballs 30#/10'-20#/9'
CTB Pull Ups
REST 3 mins then
9-15-21
TTB
Powersnatch (115#/75#)
GOAL: Finish under 15 mins
| Todd N | 15:57 Rx | 20# wall ball |
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