WOD Blog
 | Tue, Aug 8 2017 |  |
 | Happy Birthday: Nikki & Zach L |
| MADISON TRIPLET 8/8/17 | ABCON 10/13/15-8/11/16 | SHRED 8/8/17 | WARM UP 8/8/17 | Other Results |
MADISON TRIPLET 8/8/17
(Time, Rx+, Rx2, Rx3)
'MADISON TRIPLET'
5 rounds for time of:
Run-400 meters
7 Burpee Step over Box (30''/24') w 35#/20# DB's or KB's
GOAL: Finish under 18 mins CAP at 20 mins
Rx+: Run 500 m and Use 50#/35# DB pair
Rx: As written
Rx2: Regular burpee box overs or step overs
Rx3: Reduce to 4 rounds and sub regular burpee step overs
| 1st | 16:23 Rx | Saori Tue, Aug 8, 2017 | | 2nd | 19:35 Rx | Kristen Od Tue, Aug 8, 2017 | | 3rd | 20:00 DNF Rx | Cherise Tue, Aug 8, 2017
Vianey Tue, Aug 8, 2017 | | 1st | 15:31 Rx | Vince Tue, Aug 8, 2017 | | 2nd | 18:20 Rx | Parker Tue, Aug 8, 2017 | | 3rd | 19:19 Rx | Luis Mu Tue, Aug 8, 2017 |
| Vince | 15:31 Rx | | | Scott B | 19:13 Rx2 | | | Luis Mu | 19:19 Rx | | | Parker | 18:20 Rx | | | Vianey | 20:00 DNF Rx | | | Katheryn | 20:00 DNF Rx2 | 250m into 5th round (on ghetto skier) | | Cherise | 20:00 DNF Rx | finished 4th run | | Ryan Pow | 20:00 DNF Rx | Finished 200 m into 5th round. | | Carolyn | 23:24 Rx2 | Rx but 20' | | Andrew R | 17:23 Rx2 | 24 in | | Saori | 16:23 Rx | | | Steven A | 20:00 DNF Rx2 | about halfway, running hates me | | Lily P | 20:22 Rx | | | David V | 17:15 Rx2 | Box Jumps | | Aspen J | 17:00 Rx3 | Should've done Rx2 🙃 | | Brandon C | 20:00 Rx2 | 4 Rnds; 20' Burpee Step over 35# DB | | Kristen Od | 19:35 Rx | Had to switch my box to 20' after third round | | Derek A | Dnf Rx2 | 4 rounds |
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ABCON 10/13/15-8/11/16
(Reps, Rx+, Rx2, Rx3)
TO BE DONE AFTER METCON
7 mins for Max shredded six packness of
Strict TTB-5 reps
Straight Leg Raise-5 reps
KTC-15 reps
Hollow Rocks-15 reps
GOAL: 3 rounds
More advanced start with 3 L-sit Pull Ups or 5 Strict KTB
| 1st | 106 Rx | Lily P Tue, Aug 8, 2017 | | 1st | 80 Rx | Steven A Tue, Aug 8, 2017
Vince Tue, Aug 8, 2017 |
| 1st | 106 Rx | Lily P Tue, Aug 8, 2017
Carolyn Tue, Oct 13, 2015 | | 2nd | 80 Rx | Alicia B Thu, Aug 11, 2016 | | 3rd | 4+ 7 Rx | Stephanie H Tue, Oct 13, 2015 | | 1st | 138 Rx | Charles G Thu, Aug 11, 2016 | | 2nd | 130 Rx | Carl Tue, Oct 13, 2015 | | 3rd | 125 Rx | Mike S Tue, Oct 13, 2015 |
| Vince | 80 Rx | | | Steven A | 80 Rx | | | Lily P | 106 Rx | |
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SHRED 8/8/17
(Check In)
WARM UP-
Jog-200 m or Row-200 m
Samson Stretch-30 sec R/L
Walking Lunges-10 m
Sit Ups-20 reps
WORKOUT: 3 rounds for time of
Run or Row-500 m
Walking Lunge-40 m
Strict Sit Ups-30 reps
Box Jumps or Step Ups-10 reps
TTB or KTC-20 reps
ROMWOD focus on lower body
| Tracie | Yes | Ran all 3 RDs 29:01 | | Kat | Yes | Yes. Ran. No mods. 29:41 💪 | | Carolyn | Yes | 28:22 |
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WARM UP 8/8/17
(Check In)
FOAM ROLL- Calves.Hamstrings,Traps,Bootay-1-2 mins on each
GROUP WARM UP
After rolling out
2 rds
20-Jumping Jacks
5-Burpees
15 sec Side Plank R/L
Jog-100 m
-------------------
Spiderman to hammy-30 secs R/L
Upward Dog-30 secs
Lat stretch using upright and chest stretch-30 secs
Hollow rocks-KTC-Leg raise-TTB-KTE-3 reps of each
get as far as you can
INDIVIDUAL COOLDOWN
Couch Stretch with Samson hold-1 min R/L
Calf Smash and stretch-2 mins
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