WOD Blog
 | Wed, Mar 30 2016 |  |
| SKILL WORK 3/30/16-10/10/17 | METCON 3/30/16 | WARM UP 3/30/16 | Other Results |
SKILL WORK 3/30/16-10/10/17 (Weight) A1. Weighted Dip or Strict HSPU 5-5-3-3-2-2-1-1 A2. Weighted Chin Up 5-5-3-3-2-2-1-1 *Increase in weight/ROM each set if able.
| 1st | 60 Rx | Julia Goldst Wed, Mar 30, 2016 | | 2nd | 30lb CU 25 MDip Rx | Bailey J Wed, Mar 30, 2016 | | 3rd | 10# Easter candy 😂 Rx | Carolyn Wed, Mar 30, 2016 | | 1st | 95 Rx | Tyson D Wed, Mar 30, 2016 | | 2nd | 90 Rx | Scott Chr Wed, Mar 30, 2016 | | 3rd | 77 Rx | Jonathan K Wed, Mar 30, 2016 |
| 1st | 60 Rx | Julia Goldst Wed, Mar 30, 2016 | | 2nd | 30lb CU 25 MDip Rx | Bailey J Wed, Mar 30, 2016 | | 3rd | 10# Easter candy 😂 Rx | Carolyn Wed, Mar 30, 2016 | | 1st | 200 Rx | Derek A Tue, Oct 10, 2017 | | 2nd | 95 Rx | Tyson D Wed, Mar 30, 2016 | | 3rd | 90 Rx | Scott Chr Wed, Mar 30, 2016 |
| Jonathan K | 77 Rx | | | Brenda L | band assisted Rx | | | Carolyn | 10# Easter candy 😂 Rx | | | Scott Chr | 90 Rx | Ring dips | | Julia Goldst | 60 Rx | 60# ring dip 70# chin-up | | Bailey J | 30lb CU 25 MDip Rx | | | Tyson D | 95 Rx | | | Scott B | 22 Rx | |
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METCON 3/30/16 (Time, Rx+, Rx2, Rx3) 21-15-9 reps for time of STO(Shoulder to Overhead) Powerclean GOAL: Finish under 8 mins CAP off at 11 mins Rx+: 135#/95# Rx: 115#/75# Rx2: 95#/65#, Sub HPC Rx3: 75#/55#, Sub HPC
| 1st | 3:51 Rx | Julia Goldst Wed, Mar 30, 2016 | | 2nd | 5:54 Rx | Belinda Wed, Mar 30, 2016 | | 3rd | 7:01 Rx | Bronte Wed, Mar 30, 2016 | | 1st | 4:25 Rx+ | David P Wed, Mar 30, 2016 | | 2nd | 4:34 Rx+ | Seth B Wed, Mar 30, 2016 | | 3rd | 5:43 Rx+ | Todd N Wed, Mar 30, 2016 |
| Steve T | 10:15 Rx3 | | | Jonathan K | 4:38 Rx2 | Nursing wrist and upper back stuff | | Jared A | 9:24 Rx2 | 95 lbs. power clean | | Christopher T | 5:33 Rx | | | Spencer Ch | 6:07 Rx | | | Katie B | 7:58 Rx2 | Full power clean | | Bill | 8:45 Rx2 | | | Cherise | 7:17 Rx | | | Carolyn | 6:52 Rx2 | | | Brenda L | 10:15 Rx | | | Rachel T | 8:27 Rx | | | Katriel-Maria | 5:31 | rx weights but accidentally switched order | | Seth B | 4:34 Rx+ | | | Tyson K | 7:09 Rx | | | Todd N | 5:43 Rx+ | | | Hilo | 7:24 Rx | | | Bronte | 7:01 Rx | | | Charlie | 9:51 Rx | | | Scott Chr | 6:27 Rx | | | Julia Goldst | 3:51 Rx | | | Keith C | 7:05 Rx3 | Had to drop to 65# to finish--shoulder | | Bailey J | 9:34 Rx | | | Robbie | 8:28 Rx+ | | | Belinda | 5:54 Rx | | | David P | 4:25 Rx+ | | | Tyson D | 6:40 Rx+ | | | Scott B | 10:53 Rx | |
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WARM UP 3/30/16 (Time) FOAM ROLL-Delts,traps,lats,quads,glutes GROUP WARM UP 3 rounds Jumping Jacks-15 secs Push Ups-15 secs Dynamic Plank-15 secs Hangclean-15 secs ----------------------------- Press Complex - 3 reps each 3 Position Clean-3 reps each Front Squat- 6 reps ---------------------------- Ring Rows or Pull Ups-10-15 reps Ring Dips-10-15 reps COOLDOWN Band OH Stretch-2 mins PIgeon Stretch-2 mins
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