WOD Blog
 | Thu, Oct 12 2017 |  |
| METCON 10/12/17 | ABCON FINISHER 11/9/17 | WARM UP 10/12/17 | SHRED 10/12/17 |
METCON 10/12/17
(Time, Rx+, Rx2, Rx3)
5 rounds for time of
75-Double Unders
25-Lateral Burpee
15-Deadlift (185#/125#)
GOAL: Sub 20 mins CAP at 24 mins
Rx+: Sub Bar Facing Burpees
Rx: As written
Rx2: Sub Regular Burpees and Lateral hops, 135#/95#
Rx3: Sub Athletic Burpees singlesx2, 115#/75# from hang
| 1st | 20:37 Rx+ | Melissa D Thu, Oct 12, 2017 | | 2nd | 24:00 Rx | Rachel T Thu, Oct 12, 2017
Cherise Thu, Oct 12, 2017 | | 3rd | 22:48 Rx3 | Diana W Thu, Oct 12, 2017 | | 1st | 23:44 Rx+ | Charles G Thu, Oct 12, 2017 | | 2nd | 22:36 Rx | Hilo Thu, Oct 12, 2017 | | 3rd | 23:18 Rx | Steve M Thu, Oct 12, 2017 |
| Steve M | 23:18 Rx | | | Hilo | 22:36 Rx | | | Seth B | 20:15 | Rx weight and burps, single undersx2 | | Diana W | 22:48 Rx3 | singlesx2, burpees,85# DL | | Derek A | 24:00 Rx2 | 25 du round 4, did lateral burped, mix of du and single | | Tracie | DNF | 4RDs+75 DUs | | Cherise | 24:00 DNF Rx | 329 reps | | Katheryn | 24:00 dnf Rx3 | 95 # regular DL, 549 reps | | Charles G | 23:44 Rx+ | | | Melissa D | 20:37 Rx+ | | | Tyler C | 22:12 Rx2 | Subbed double understand for lateral hops. | | Rachel T | 24:00 Rx | DNF 496 reps |
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ABCON FINISHER 11/9/17
(Reps, Rx+, Rx2, Rx3)
3 rounds
Plate Ups-10 reps*
Hollow Rocks-10 reps
Toe Touches-15 reps
Flutterkicks-30 reps
REST 1 min
*You can increase in weight but minimize any momentum
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WARM UP 10/12/17
(Check In)
FOAM ROLL-quads,Forearms, mid back, delts and traps
GROUP WARM UP
2 rds
Jump Rope-30 secs
Plate Up-5 reps
Hollow Rocks-5 reps
Toe touches-10 reps
Flutterkicks-20 reps
Burpee-5 reps
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Upward Dog/Downward Dog-30 secs
Spiderman to Hammy-30 secs RL
Modified Hurdlers Stretch-30 secs R/L
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Banded GM-10 reps
Banded Stationary Side Shuffle-15 R/L
Hang Deadlift-10 reps hold below knee for 3-5 secs on each keeping chest up and pushing knees back.
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Hit a few warm up reps of actual DL weight before beginning
20-30 DU's
COOLDOWN
1 min of each
Banded Hamstring Stretch
Modified Hurdlers Stretch
Seated Shoulder Stretch/Forearm Stretch
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SHRED 10/12/17
(Check In)
WARM UP with SETH!
Rollout Calves, Traps and pecs
Row-250 m
Jog-200 m
Ball over bar-10 reps
Light DB Bench Press-10 reps
Light DB Push Press-10 reps
WORKOUT: 5-5 min rounds
Ball Over Bar-30 reps
DB Bench Press or DB Push Press-20 reps
Row or Run 500 m
ROMWOD
For shoulders and calves
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