WOD Blog
 | Thu, Oct 5 2017 |  |
| METCON-SPRINT REST SPRINT 10/5/17 | SKILL WORK 10/5/17 | WARM UP 2/16/17 | SHRED 2/16/17-10/5/17 |
METCON-SPRINT REST SPRINT 10/5/17
(Time, Rx+, Rx2, Rx3)
9 mins to finish
6-9-12-15-18
Lateral Burpee
Front Rack Stationary Lunges(95#/65#)
---REST 5 mins---like literally lay down...
9 min to finish
18-15-12-9-6
Burpee to Target 6''
Wallballs (20#/10'-14#/9')
GOAL: If you don't think you can maintain 15 RPM then please scale to get the desired stimulus. This is a challenging pace. Finish both under 8:30 mm:ss(17 mins) SCORE as each couplets time totaled. mm:ss
Rx+: 115#/75#, 30#/10'-20#/10'
Rx: As written
Rx2: 75#/55#, 14#/9'-10#/8'
Rx3: Sub Athletic Burpees for both, Air Squats for WB's and Stationary Bdywt lunges
| 1st | 18:00 Rx | Kaddie Thu, Oct 5, 2017 | | 2nd | 23:00 DNF Rx | Cherise Thu, Oct 5, 2017 | | 3rd | 23:00 DNF Rx2 | Katheryn Thu, Oct 5, 2017 | | 1st | 15:14 Rx | Charles G Thu, Oct 5, 2017 | | 2nd | 15:19 Rx | Hilo Thu, Oct 5, 2017 | | 3rd | 17:16 Rx2 | Vince Thu, Oct 5, 2017 |
| Tracie | DNF 184 reps | BW lunges | | Hilo | 15:19 Rx | 7:14, 8:05 | | Cherise | 23:00 DNF Rx | Had a great time! 147 reps. I love burpees! | | Katheryn | 23:00 DNF Rx2 | 149 reps | | Vince | 17:16 Rx2 | 8:45, 8:31 | | Seth B | 16:59 | 8:56+8:03 subbed 135# PC + 225# DL it was hard and a baby pooped on me. | | Keith C | 15:35 Rx3 | Did wallballs instead of air squats | | Charles G | 15:14 Rx | | | Kaddie | 18:00 Rx | DNF the first round (only 4 reps left!) and finished last round at 8:50 |
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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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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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