WOD Blog
 | Sat, Mar 19 2016 |  |
| INDIVIDUAL METCON 3/19/16 | WARM UP 3/19/16 |
INDIVIDUAL METCON 3/19/16
(Reps, Rx+, Rx2, Rx3)
EMOM style
Min 1: Burpees-8 reps
Min 2: Thrusters-8 reps
Min 3: TTB-8 reps
Min 4: Burpees-10 reps
Min 5: Thrusters-10 reps
Min 6: TTB-10 reps
etc. jumping up by 2's
until no longer able to finish the reps within the min.
GOAL: Get to 16's of TTB Min 16
Rx+: 95#/65#, Sub Bar Facing Burpee, CTB Pull up instead of TTB
Rx: 75#/55#,
Rx2: 55#/35#, Sub KTC, begin on 6's
Rx3: See coach
| Cherise | 116 Rx2 | New PR! 12 burpees in one minute!😂 | | Amalia | 118 Rx2 | | | Charlie | 132 Rx2 | 65 Thrusters |
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WARM UP 3/19/16
(No Results Tracked)
FOAM ROLL-Full body especially sore areas
GROUP WARM UP
Samson Stretch-30 sec R/L
2 rds
Jumping Jacks-20 secs
Burpees-20 secs
Side to side hops-20 secs
Dynamic Plank-20 secs
----------------------------
Pray Pose-30 secs
Hip Bridge-30 secs
Thruster-30 secs
COOLDOWN
Couch Stretch-2 mins
Smash Shoulders and Traps- 2mins
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