WOD Blog
 | Thu, Jun 29 2017 |  |
| ABSOMETRICS SKILL 6/29/17 | METCON 6/29/17 | SHRED 6/29/17 | WARM UP 1/19/16 | Other Results |
ABSOMETRICS SKILL 6/29/17
(No Results Tracked)
For 8 rounds
30 secs ON 1 min to rest
Pick 1 or 2 of these options collect 8 rounds
3 Strict Ring Muscle Ups to L-sit hold w remaining time Rx+
6 PVC Shoot Throughs to L-sit hold with time remaining Rx
6 Ring Push Ups to Push Up position plank with time remaining Rx2
6 Modified push ups to plank with time remaining Rx3
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METCON 6/29/17
(Rounds, Rx+, Rx2, Rx3)
AMRAP in 16 mins of
5-TTB
10-Sit Ups
20-Double Unders
Run-100 m
GOAL: 9 rounds+
Run must be completed to count for a full round
Rx: As written
Rx2: Sub TTR or KTCx2, Lateral hops
Rx3: Sub Lying TTB or KTC, Single Undersx3
| 1st | 11 Rx | Julia Goldst Thu, Jun 29, 2017 | | 2nd | 10 +6 Rx | Saori Thu, Jun 29, 2017 | | 3rd | 9 +25 Rx | Lila Thu, Jun 29, 2017 | | 1st | 11 + 10 Rx | Charles G Thu, Jun 29, 2017 | | 2nd | 11 + 3 Rx | Deven D Thu, Jun 29, 2017 | | 3rd | 11 Rx | Scott Chr Thu, Jun 29, 2017
Steve M Thu, Jun 29, 2017 |
| Steve M | 11 Rx | | | Mitchell R | 9 +5 Rx | | | Steve T | 6 Rx | | | Jared A | 8 Rx | | | Jonathan K | 10 and 10 Rx | | | Deven D | 11 + 3 Rx | | | Sterling | 6 Rx | I missed some time adjusting the situp rig. Also, I'm still not great a double unders. | | Katheryn | 6 Rx3 | | | Lila | 9 +25 Rx | | | David V | 6 Rx2 | | | Bill | 8 Rx3 | | | Luis Mu | 9+9 Rx | | | Cherise | 5 Rx2 | +4 | | Ryan Pow | 8 Rx | | | Vince | 8 Rx2 | 6 rounds of TTB | | Tracie | 6RDs + 20 DUs Rx | | | Kou | 9 Rx2 | | | Scott B | 7 Rx | | | Taeja | 8 + 8 Rx | | | Julia Goldst | 11 Rx | | | Saori | 10 +6 Rx | | | Scott Chr | 11 Rx | | | Robson | 10 + 35 Rx | | | Keith C | 9 rounds Rx2 | | | Lindsey M | 7.5 | sub 12 lateral hops and KTC | | Kaddie | 9 Rx | | | Andrew R | 8+1 Rx | | | Carolyn | 5+5 Rx | | | Kevin E | 9rd+10rp Rx2 | | | Charles G | 11 + 10 Rx | |
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SHRED 6/29/17
(Rounds)
WARM UP-via Mr. Todd
3 rounds
Jog-200 m
Band GM or Russian swings-10 reps
Squats or lunges or jumping jacks-10 reps alt each round.
WORKOUT:
'FIRECRACKER'
2 rounds
4 mins to
Air Squats-20 reps
KB Swing-20 reps
Run-200 m
-rest with any time remaining in round-
3 rounds
3 mins to
Bodyweight Lunges-16 reps
DB RDL-16 reps
Run-200 m
-rest with any time remaining in round-
4 rounds
2 mins to
Box Jumps-10 reps
DB Powerclean-10 reps
SPRINT!!! 200 m
-rest with any few secs remaining in round-
COOLDOWN/ROMWOD
focus on lower legs and hip flexors
|
WARM UP 1/19/16
(No Results Tracked)
FOAM ROLL-Use lacrosse ball on traps,delts and calves
Mid back, Glutes
GROUP WARM UP
3 rounds of
Jump Rope-15 secs
Hollow Body hold-15 secs
Jog-100 m
-------------------------------
Twisted Lizard-1 min R/L
Upward Dog-30 secs
-----------------------------
Push Ups-10 reps
TTB-10 reps
COOL DOWN
Pigeon Stretch-1-2 mins
Calf Smash-1-2 mins
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