WOD Blog
 | Sat, Jun 25 2016 |  |
 | Happy Birthday: Austin A |
| METCON 6/25/16 | WARM UP 6/25/16 |
METCON 6/25/16
(Time, Rx+, Rx2, Rx3)
For time
Run-600 m
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KB Swings-40-30-20-10 reps
Sit Ups-40-30-20-10 reps
Wallballs-40-30-20-10 reps
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Run-600 m
GOAL: Finish under 24 mins CAP off at 28 mins
Rx+: 70#/53#, 20#/10-14#/9'
Rx: 53#/35#, 20#/10-14#/9'
Rx2: 35#/26#, 14#/9'-10#/8'
Rx3: Same as Rx2, Reduce runs to 400 m and 30-20-10 only
| Scott Chr | 22:07 Rx | | | Charlie | 27:45 Rx2 | |
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WARM UP 6/25/16
(Time)
FOAM ROLL-Full Body especially, Calves, forearms,quads,traps 10-20 passes
GROUP WARM UP
Jumping Jacks-30 secs
KB Swing-30 secs
Burpees-30 secs
Dynamic Plank-20 secs
Mtn. Climbers-20 secs
Monster Walks-100 ft
Frankensteins-100 ft
Butt kickers High knees-100ft
Jog-300 m
Wallballs-10 reps
COOLDOWN
Couch stretch-30 secs R/L
Wall Stretch-1 min
Band OH Stretch-1 min R/L
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