WOD Blog
 | Thu, Oct 26 2017 |  |
| PARTNER METCON 10/26/17 | SKILL WORK 10/26/17 | WARM UP 10/26/17 | SHRED 10/26/17 | Other Results |
PARTNER METCON 10/26/17
(Time, Rx+, Rx2, Rx3)
With a partner perform
1000 m Row
40-Burpee Box Jump Overs(20'' for all)
60-Box Jumps(24'' for all)
80-Assault bike (Cals)
20-Overhead Squats (135#/95#)
GOAL: Finish under 14 mins CAP at 17 mins
Only one partner working at a time.
Rx+: See whiteboard by TV's for your version.
Rx: As written
Rx2: Sub FS 135#/95# 16'' then for BJ 20''
Rx3: Rx or Rx2 cut reps in half.
| 1st | 15:19 Rx | Taeja Thu, Oct 26, 2017 | | 2nd | 16:41 Rx | Melissa D Thu, Oct 26, 2017 | | 1st | 14:24 Rx | Mitchell R Thu, Oct 26, 2017 | | 2nd | 14:56 Rx | Derek A Thu, Oct 26, 2017 | | 3rd | 15:19 Rx | Jonathan K Thu, Oct 26, 2017 |
| Jonathan K | 15:19 Rx | w/ Taeja | | Taeja | 15:19 Rx | Sub 1 arm DB OHS 55# ; partner 'The Wilson' | | Vince | 13:44 Rx2 | Partner: Carried by Cammon | | Derek A | 14:56 Rx | Partnered with Ryan. Derek did 75 pound squat for hurt leg | | Andrew R | 16:20 Rx2 | sub FS | | Mitchell R | 14:24 Rx | | | Melissa D | 16:41 Rx | W/Lindsay | | Keith C | 16:45 Rx2 | Jazz was partner and he did RX | | Kendrick | 20:21 Rx2 | |
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SKILL WORK 10/26/17
(Time, Rx+, Rx2, Rx3)
EMOM alternating 8 mins
EVENS:
Side Plank R-20 secs
Paloff Press R-10 reps
ODDS:
Side Plank L-20 secs
Paloff Press L-10 reps
then with a 5 min timer
Collect L-sit Hold or Hollow Body Hold-10 secs REST 30 secs
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WARM UP 10/26/17
(Check In)
FOAM ROLL-Calves,Chest,Delts,Quads 30-60 secs per muscle group.
GROUP WARM UP
Row-1 min AND Bike 1 min
then
Burpee-1 Jumping Jacks 5-1 min
PVC Passthroughs-15
PVC OHS-10 reps
Side Plank w hip dip-15 R/L
------------------
Thumbs Up/Breastrokes-15 each
Band Paloff Press-15 R/L
Hollow Body hold-30 secs
INDIVIDUAL COOLDOWN
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SHRED 10/26/17
(Check In)
WARM UP-with TODD OR SETH
Trial Tabata-3 rounds (20 sec ON 10 sec OFF)
Air squats
Bike
Ski Erg
DB Clean light
WORKOUT: Tabata do all 8 rds before moving on order is up to you. Score is lowest of each totalled if you wanted to score it.
(8 rounds 20 secs ON 10 secs OFF)
Assault Bike
REST 2 mins
DB Powerclean OR Single DB Snatch
REST 2 mins
Rope Slams OR Ski Erg(Cals)
REST 2 mins
Air Squats
ROMWOD
Lower body and Traps
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