WOD Blog
 | Tue, Mar 15 2016 |  |
 | Happy Birthday: Katheryn & Darise |
| METCON 3/15/16 | SKILL WORK 3/15/16 | WARM UP 3/15/16 |
METCON 3/15/16
(Time, Rx+, Rx2, Rx3)
REMEMBER WE MAX ON BENCH PRESS TOMORROW!!!!
Double Penalty!
Front Squat-75 reps
(Every drop perform)
15 TTB
(Every drop excluding full sets of 15 perform)
30-Unbroken DU's
GOAL: Finish under 12 mins CAP off at 17 mins
Rx+: 185#/115#
Rx: 135#/95#
Rx2: 95#/65#, Sub 7 TTB, and 10 total DU's each round.
Rx3: 75#/55#, Sub KTC, Singles
| 1st | 11:29 Rx+ | Julia Goldst Tue, Mar 15, 2016 | | 2nd | 9:34 Rx2 | Joslyn Tue, Mar 15, 2016 | | 3rd | 10:28 Rx2 | Linda Tue, Mar 15, 2016 | | 1st | 7:54 Rx | Seth B Tue, Mar 15, 2016 | | 2nd | 9:16 Rx | Todd N Tue, Mar 15, 2016 | | 3rd | 15:26 Rx | Scott Chr Tue, Mar 15, 2016 |
| Spencer Ch | 17:00 DNF 54 Reps Rx | | | Jared A | 14:16 Rx2 | 95 lbs | | Steve M | 12:20 Rx2 | | | Seth D | 9.20 Rx3 | improve flexibilty | | Carolyn | 9:19 Rx3 | | | Sterling | 8:56 | Injured shoulder. #95, 7 strict TTB for each drop. | | Brenda L | 11:16 Rx3 | KTB | | Christopher T | 12:58 Rx2 | half kip TTB half strict | | Saori | 12:32 | 85#, 15ttb (20,15,15,25) | | Parker | 12:05 Rx2 | 15 TTB on failure | | Mike S | 17:00 Rx | DNF 63 reps | | Seth B | 7:54 Rx | | | Rachel T | 16:15 Rx2 | RX2+ | | Hilo | 16:22 Rx | | | Julia Goldst | 11:29 Rx+ | | | Keith C | 14:43 Rx2 | | | Linda | 10:28 Rx2 | 55# deeper squat, 15 lying TTB | | Joslyn | 9:34 Rx2 | | | Teasha | 13:00 Rx3 | | | Todd N | 9:16 Rx | | | Scott Chr | 15:26 Rx | | | Scott B | 17:00 Rx | 5 front squat, 29 DU |
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SKILL WORK 3/15/16
(Reps)
First 15-20 mins of class
Practice Kipping Pull Up
Experienced members warm up to a set of
Max total reps of
Butterfly
Kip
and Strict with 2-3 min of rest between each.
GOAL: For experienced members 60 reps+/40 reps+ combined
| Rachel T | 10 Rx | Butterfly pull ups | | Linda | 7 x 12 | 5 sets banded, 2 sets ring rows | | Joslyn | 0 | working on butterfly pull ups | | Scott B | 30 Rx | Butterfly practice |
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WARM UP 3/15/16
(No Results Tracked)
FOAM ROLL/STRETCH-Lats,Quads,Forearms,Calves
GROUP WARM UP
Jump Rope-1-2 mins then
w Rope Passthroughs-10-15 reps
OHS w rope w pause in bottom-10 reps
3 rounds
Superman hold-10 secs
Hollow body hold-10 secs
---------------------------------
Hangin Hollow rocks-30 secs
Hip Pop on floor-30 secs
30 secs of Ring Rows-30 secs
Front Squat-30 secs
---------------------------------
Continue practice w coach or begin Max rep sets
COOLDOWN
Band Lat stretch or with upright-30 secs R/L
Calf Smash-2 mins
Banded Hip Stretch-2 mins
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