WOD Blog
 | Thu, Feb 16 2017 |  |
| METCON 2/16/17 | SHRED 2/16/17-10/5/17 | SKILL WORK 10/5/17 | WARM UP 2/16/17 | Other Results |
METCON 2/16/17
(Time, Rx+, Rx2, Rx3)
60-Wallballs (20#//10'-14#/9')
30-Thrusters (95#/65#)
60-Box Overs (24''/20'')
30-Burpee Box Jump (24''/20'')
60-Lateral Hops
30-1 Legged squats(Pistols) alternating.
60-KB Swings (53#/35#)
30-TTB
GOAL: Finish Under 19 mins CAP off at 23 mins
STEP UPS ALLOWED
Rx+: Click this if you finish under 16 mins
Rx: As written
Rx2: 14#/10'-10#/9', 75#/55#, 20'', 35#/26# sub KTC
Rx3: Sub pushball14#/10'-10#/9', push press 75#/55#, 20'', 35#/26# sub sit ups
| 1st | 18:04 Rx | Julia Goldst Thu, Feb 16, 2017 | | 2nd | 21:39 Rx | Tory Thu, Feb 16, 2017 | | 3rd | 22:33 Rx | Madeline Thu, Feb 16, 2017 | | 1st | 18:15 Rx | Seth B Thu, Feb 16, 2017 | | 2nd | 20:46 Rx | Wesly Thu, Feb 16, 2017 | | 3rd | 22:54 Rx | Scott Chr Thu, Feb 16, 2017 |
| Mitchell R | Dnf Rx | 165 reps In | | Heather R | 22:00 Rx3 | DNF Holy Moly! | | Taeja | 20:18 DNF Rx2 | Finished early but didn't see TTB smh | | Andrew R | 19:49 Rx3 | | | Cherise | 22:00 DNF Rx2 | 184 reps; Rx weights, but would have scaled pistols and TTB if I had got that far | | Bill | 22:00 DNF Rx2 | 188 reps | | Spencer Ch | 22:00 DNF Rx2 | Only missed 15 TTB supported pistols | | Caitlin | 22:00 DNF Rx2 | Got to 15 in KB swings. Did pistols on box. | | Sarah G | 23:00 DNF Rx2 | Rx everything but supported pistols. Got through 9 TTB. Not my day today, feeling sick and achy :( | | Tom R | 23:00 DNF Rx2 | got through 14 kettlebell swings | | Josee | 23:00 Rx | got to 20 kbs | | Mark Mic | got to KB Rx | | | Brooke K | 23:00 DNF Rx2 | 21 TTB left | | Julia Goldst | 18:04 Rx | step ups | | Wesly | 20:46 Rx | | | Kevin E | 23:00 DNF Rx2 | 170 reps. Thrusters did 8 @ #75, too hard scaled down to 45# for remaining 22. | | Anna H | 23:00 Rx2 | Finished KB | | Vince | 23:00 DNF Rx2 | 20# wall ball, got to 24 box assisted pistol squats, 65# thrusters. I will just lie over here and quiver for a bit. | | Keith C | 23:00 DNF got to 8 KTC Rx2 | | | Madeline | 22:33 Rx | | | Nate D | 22:31 Rx2 | Everything RX except pistols | | Robson | 22:01 Rx2 | Sub pistol | | Janalyn | 23:00 DNF Rx2 | 5 into KTC. | | Scott Chr | 22:54 Rx | | | Tory | 21:39 Rx | | | Seth B | 18:15 Rx | | | Saori | 23:00 DNF Rx | 4 more TTB left | | Ammon C | 23 Rx2 | | | Tyson K | DNF Rx | Got to 47 of KB swings | | Courtney E | DNF Rx2 | 6 KB swings |
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SHRED 2/16/17-10/5/17
(Reps, Rx+, Rx2, Rx3)
WORKOUT: circuit/chipper long
5 rounds
Assault Bike-1 min
Box Overs or Step Overs-1 min 20’’ or less
Rower-1 min
Flutterkicks/Toe Touches-30 secs/30 secs
Ski Erg-1 min
REST 1 min
Coach will scale up for more experienced
COOLDOWN/ROMWOD
Downward Dog
Pigeon Stretch
Lat Stretch
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SKILL WORK 10/5/17
(Weight)
E2MO2M for 6 rounds
10-Same side Pistols or scaled option
30 sec-Side Plank (arm extended)
1-Turkish Get Ups
(alternate each side each rd)
For those new to movements ignore time constraints and practice each movement. For those advanced build up to heavy TGU on each side, and increase to 12 Pistols 30 secs of Weighted Side Plank.
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WARM UP 2/16/17
(Check In)
FOAM ROLL-Quads,Traps,Delts,Glutes,Calves-30-60 secs per group
GROUP WARM UP
3 rounds
Four Square Hops/Forward back/Side to side-20 secs
Burpee(mix types)-5 reps
Side Plank w hip dip-10 R/L
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Band Pull Aparts-20 reps
Band GM-15 reps
Band Thrusters-7 reps
Side to Side band shuffle-15 reps
Hip Rotations-20 R/L
Close Stance Squat-10 reps
Wallballs-10 reps
Hollow Body Hold-30 secs
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Review TGU or do this after metcon before Skill work.
COOLDOWN
Band Hamstring Stretch-2 mins R/L
Smash Delts Traps and forearms-1-2 mins per group
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