WOD Blog
 | Sat, Jan 30 2016 |  |
| METCON 1/30/16 | WARM UP 12/15/16 | Other Results |
METCON 1/30/16
(Time, Rx+, Rx2, Rx3)
With a 25 min timer running
In teams of 2 perform
5 alternating rounds EACH of
Partner #1 Max weighted hold Plank
Partner #2 AMRAP Athletic Burpees!!!
then switch after 5 each move on to
5 alternating rounds EACH of
Partner #1 Max Handstand holds (against wall)
Partner #2 AMRAP Wallballs
GOAL: 250reps as a team Score only Wallballs and Burpees
Rx+: 55#/45#, 30#/10'-20#/9', Sub Ring Dip Support for Handstand hold
Rx: 20#/10'-14#/9', 45#/35#
Rx2: 25#/15#, 14#/9-10#/8' Sub Matador Hold
Rx3: See coach for mod
| 1st | 247 Rx | Amalia Sat, Jan 30, 2016 | | 2nd | 407 Rx | Julia Goldst Sat, Jan 30, 2016 | | 3rd | 198 Rx2 | Cherise Sat, Jan 30, 2016
Linda Sat, Jan 30, 2016 | | 1st | 132 Rx | Jonathan K Sat, Jan 30, 2016 | | 2nd | 254 Rx | Scott Chr Sat, Jan 30, 2016 | | 3rd | 299 Rx | Robson Sat, Jan 30, 2016 |
| Sandra D | 228 Rx2 | Partner = Anna | | Jonathan K | 132 Rx | Solo | | Linda | 198 reps w/ Cherise Rx2 | | | Cherise | 198 Rx2 | partner: Linda | | Julia Goldst | 407 Rx | w/ Big Arms | | Spencer Ch | 383 Rx | W/ Chris Gardner | | Christopher G | 25:00 Rx | 383 W/Spencer C. | | Charles G | 407 Rx | With Julia | | Anna H | 228 Rx2 | Sandra Daley | | Amalia | 247 Rx | Andy was partner | | Scott Chr | 254 Rx | With Heidi C | | Charlie | 211 Rx2 | | | Robson | 299 Rx | | | Steven D | 244 Rx2 | Matador hold on last round only |
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WARM UP 12/15/16
(Check In)
FOAM ROLL-Full Body especially, Quads,Delts,Traps,Mid Back
GROUP WARM UP
Beeph test 4 levels
Then 3 rds
Burpee-30 secs
Plank-30 secs
------------------
Downward/upward dog-30 secs
Thumbs up and breastrokes-10 reps
Band pull downs-10 reps
Band face pulls-10 reps
Strict pull up-5 reps
Push Ups-10 reps
Hollow rock-10 reps
COOLDOWN
Samson Stretch w twist for Psoas-1 min R/L
Rollout Traps and Delts use lacrosse ball-2 mins
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