WOD Blog
 | Tue, Oct 17 2017 |  |
| METCON 10/17/17 | SHRED 9-25-20 | WARM UP 10/17/17 | ABACONDA 8/30/16-10/17/17 |
METCON 10/17/17
(Rounds, Rx+, Rx2, Rx3)
AMRAP in 20 mins
5-Burpee to target (6''/4'' above max reach)
10-Push Press (95#/65#)
15-Lateral Hops
Every 3 rounds
Run 200 m (count full 200 m only for score)
GOAL: Finish 12 rounds+
Rx+: Burpee CTB Pull Up, 55#/35# DB pair, Sub 25 DU's
Rx: As written
Rx2: 75#/55#
Rx3: 45#/35#, Sub regular burpee
| 1st | 12 Rx | Melissa D Tue, Oct 17, 2017 | | 2nd | 11+7 Rx | Saori Tue, Oct 17, 2017 | | 3rd | 7+3 Rx | Cherise Tue, Oct 17, 2017 | | 1st | 12 rds 2 reps Rx | Steve M Tue, Oct 17, 2017 | | 2nd | 12 rds Rx | Eric M Tue, Oct 17, 2017 | | 3rd | 11+3 Rx | Eric P Tue, Oct 17, 2017 |
| Steve M | 12 rds 2 reps Rx | | | Steve T | 9 Rx2 | | | Derek A | 7 Rx2 | | | Tracie | 8rds+11 Rx2 | | | Andrew R | 10+1 Rx | | | Eric M | 12 rds Rx | | | Vince | 10 + 8 Rx2 | | | Luis Mu | 10+1 Rx | | | Cherise | 7+3 Rx | | | Seth B | 11+11 | Subbed air squats instead of lateral hops killed me | | JASON BEN | 9+11 Rx | | | Keith C | 9 Rds Rx3 | | | Saori | 11+7 Rx | | | Deven D | 10 + 5 Rx | | | Melissa D | 12 Rx | | | Eric P | 11+3 Rx | | | Larissa | 2 +10 Rx | | | Charlie | 9 Rds Rx3 | |
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SHRED 9-25-20
(Time)
WARM UP
20 secs ON/10 secs OFF:
Bike (easy)
Jumping Jacks
Side to Side Hops
Front to Back Hops
Four Square Hops
Sumo Squat
Bike (hard)
----------------
Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Butterfly-30 secs
Praying Pose to Hammy-30 secs
WORKOUT:
10 rounds
Agility ladder-2 times (with long ladders OR 4 times with short ladders) (JUMP IN/OUTS)
Sumo Stance KB DL-12 reps
Assault Bike-20/15 calories*
REST 1 min after each round
*If the bike will take longer than a minute consider scaling to 15/12 calories or 12/9 calories!
GOAL: Stay within 8 secs of rd 1 and rd 10. CAP at 25 minutes.
ROMWOD
QUADS!
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WARM UP 10/17/17
(Check In)
FOAM ROLL-Calves, Forearms from yesterday, Chest,Delts
GROUP WARM UP
Upon arrival after SMR Machine-3 mins
——————————
Monster Walks-50 ft
Inchworms-50 ft
Walking OH Lunges-50 ft
PVC Passws
Burpee Jumping Jacks-30 secs
Jog-200 m
———————————
Reverse shoulders w fingers facing forward and/or
Standing Forward Fold-30 secs
Downward/Upward Dog-30 secs
Plank-30 secs
Hollow Rocks-30 secs or hold
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Burpee to Box jump-5 reps
3 Position Snatch-3 reps
Lateral Hops-20 secs
INDIVIDUAL COOLDOWN
Standing Forward Fold-2 mins
Smash traps delts and calves-2 mins on each w lacrosse ball
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ABACONDA 8/30/16-10/17/17
(Reps, Rx+, Rx2, Rx3)
Weighted Plank-Max Hold up to 1 mins (55#/35#)
REST-1 min
1 min AMRAP of Dave Sit Ups feet held
REST-1 min
Repeat this 4 times Try to stay within 10 secs and 5 reps of your 1st round.
SCORE: Secs+reps ex. Six Pack Sarah-
Round 1-2-3
35#-120 secs-100 secs-80 secs
Sit ups-30 reps-20 reps-15 reps
365 reps
| Seth B | 162 reps Rx2 | 45# plate |
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