WOD Blog
 | Tue, Oct 3 2017 |  |
| METCON 10/3/17 | WARM UP 10/3/17 | ABCON (after metcon) 10/6/16-3/2/17-7/11/17 | SHRED 10/3/17 | Other Results |
METCON 10/3/17
(Time, Rx+, Rx2, Rx3)
'6666'
6 mins to
Run-800 m (rest with time remaining)
6 mins to perform
3 rounds
Bike-15/12 calories
Pull Up-12 reps
(rest with time remaining)
6 min to
Run-800 m (rest with time remaining)
6 mins to perform
3 rounds
Row-15/12 calories
TTB-12 reps
GOAL: Finish each 6 min station within 6 mins and finish full metcon under 23 mins. You may switch couplets and do Row/TTB first if you like.
Rx+: Run 1000 m and sub 21/15-15 for couplets
Rx: As written
Rx2: Run 600 m, 12/9-9 sub jump CTB PU and KTC
Rx3: Run 400 m, 10/7- sub 7 ring rows 7 lying TTB
| 1st | 23:30 Rx2 | Katheryn Tue, Oct 3, 2017 | | 2nd | 23:40 Rx2 | Cherise Tue, Oct 3, 2017 | | 3rd | 24:00 Rx2 | Larissa Tue, Oct 3, 2017 | | 1st | 20:49 Rx | Seth B Tue, Oct 3, 2017 | | 2nd | 21:58 Rx | Charles G Tue, Oct 3, 2017 | | 3rd | 22:22 Rx | Scott D Tue, Oct 3, 2017 |
| Derek A | 23:57 Rx2 | Ran rx | | Andrew R | 23:22 Rx | | | Eric M | 22:36 Rx | | | Luis Mu | 24:00 Rx | 3 round 2 ttb | | Jeremy B | 21:30 Rx2 | regular pull ups | | Cherise | 23:40 Rx2 | 800m, 12 cal, jumping PU, KTC | | Vince | 24:00 Rx | 15 PU per rnd, got to final TTB set | | Seth B | 20:49 Rx | ended w bike felt FRAN like. But backed off from total HAM. Enjoyable WOD on the Sethie scale a 3/10 | | Katheryn | 23:30 Rx2 | | | Corin | 22:25 Rx3 | Ran 400m, row 9 cal, 9 ktc, bike 7 cal, 7 pullups | | Charles G | 21:58 Rx | | | Larissa | 24:00 Rx2 | | | Scott D | 22:22 Rx | One round of rows I did 9 instead of 12 | | Tanner S | 23:56 Rx2 | 800 m, 15/10 pu/Bike, 12/10 ktc/row |
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WARM UP 10/3/17
(Check In)
FOAM ROLL-Calves,Quads,Forearms,Lats
GROUP WARM UP
Upon arrival Row or Bike-40/30 calories
then rollout calves extra
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Beep Test-3 rounds
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Plank-20 secs
Walking Plank-20 secs
Hollow body hold-20 secs
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Hanging Hollow Rocks-30 secs
Hanging Leg Raises-30 secs
Lat Stretch and Chest Stretch-30 secs
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TTB/Pull UP Strict-5 reps
Kipping versions-5 reps
INDIVIDUAL COOLDOWN
Banded OH Stretch-2 mins R/L
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ABCON (after metcon) 10/6/16-3/2/17-7/11/17
(Reps, Rx+, Rx2, Rx3)
AMRAP in 10 mins of
Band Crunches hold at bottom-20 reps
Band Paloff Press-20 reps R/L
Fallouts or Ab wheel Rollouts-20 reps
Planned: Wed,Sep12,2018 Tue,Oct3,2017 Tue,Jul11,2017 Thu,Mar2,2017 Thu,Oct6,2016 Wed,Feb24,2016 Tue,Jan12,2016| 1st | 200 Rx | Carolyn Tue, Jul 11, 2017 | | 2nd | 165 Rx | Caitlin Thu, Mar 2, 2017 | | 3rd | 160 Rx | Cassidy Thu, Mar 2, 2017 | | 1st | 188 Rx | Eric P Wed, Sep 12, 2018 | | 2nd | 187 Rx | Tyler B Tue, Jan 12, 2016 | | 3rd | 180 Rx | Charlie Wed, Feb 24, 2016
Scott B Tue, Jan 12, 2016 |
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SHRED 10/3/17
(Time)
WARM UP with THE TODD or SETH
REDO
Bike-200 calories for time after brief warm up
WORKOUT:
17 min AMRAP
5-Clapping Push Ups
10-Pull Ups orRing Rows
15-Mtn Climbers
30-Double Unders
COOLDOWN
ROMWOD focus on calves, lats and delts
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