WOD Blog
 | Thu, Nov 9 2017 |  |
| METCON 11/9/17 | SHRED 11/9/17 | ABCON FINISHER 11/9/17 | WARM UP 11/9/17 |
METCON 11/9/17
(Reps, Rx+, Rx2, Rx3)
3 rounds for MAX reps
Pull Up-1 min
Ski Erg-1 min (Cals)
Stationary Lunges-1 min
KB Swing-1 min (53#/35#)
Sit Up-1 min
Rower-1 min (Cals)
REST 1 min
GOAL: 350 reps+
Rx+: Sub Goblet Lunges 53#/35#, Dave Sit Ups, CTB Pull Up, 70#/53# KB Swing, AB instead of Ski Erg.
Rx: As written
Rx2: 35#/26# KB, Jump PU or RR
Rx3: See coach for MODWOD
| 1st | 407 Rx | Saori Thu, Nov 9, 2017 | | 2nd | 390 Rx | Melissa D Thu, Nov 9, 2017 | | 3rd | 385 Rx | Taeja Thu, Nov 9, 2017
Lily Jon Thu, Nov 9, 2017 | | 1st | 470 Rx | Charles G Thu, Nov 9, 2017 | | 2nd | 434 Rx | Parker Thu, Nov 9, 2017 | | 3rd | 429 Rx | Seth B Thu, Nov 9, 2017 |
| Vince | 364 Rx2 | 35# KB all else RX | | Spencer Ch | 415 Rx | | | Heikoti | 244 Rx2 | jumping push ups | | Diana W | 360 | 26# kb, jumping pull ups | | Derek A | 283 Rx2 | | | Joshua B | 365 Rx | | | Tracie | 334 Rx2 | | | Jordan Y | 337 Rx | taught myself kipping mid workout | | Katheryn | 315 Rx2 | | | Cherise | 370 Rx2 | ring rows, 35# KB | | Melissa D | 390 Rx | | | Lance | 284 Rx2 | | | Bill | 309 Rx2 | | | Scott B | 330 Rx | 130+100+100 | | Saori | 407 Rx | | | Seth B | 429 Rx | Lunge PR Soleus got a little tight on butterflys | | Lily Jon | 385 Rx | | | Parker | 434 Rx | | | Kaddie | 380 Rx | | | Taeja | 385 Rx | | | Charles G | 470 Rx | | | Keith C | 329 Rx2 | | | Larissa | 310 Rx2 | sub ring rows |
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SHRED 11/9/17
(Check In)
WARM UP-With the HOT TODDY or SEEEEETH!!!!
Bike-.5 mile
Row-250 m
Shuttle Run-100 m
Wallballs-10 reps
Hip rotations-20 R/L
Band Side Steps-20 R/L
WORKOUT:
3 rounds for time
Bike-1 mile
Row-500 m
Shuttle Run w Medball-200 m (30#/20#)
Heavy Wallballs-15 reps (Suggested 30#/10'-20#/9')
COOLDOWN:
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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 11/9/17
(Check In)
FOAM ROLL- Full body especially quads,Delts,chest
GROUP WARM UP
Bike or Row or Ski erg until Coach grabs you then
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Spiderman to Hammy-30 secs each
Stationary lunges-16 reps
Band Face Pulls-20 reps
Strict Pull Up-5-10 reps or RR
Hollow Rocks-30 secs
Bike or Rower-1 min
Seated Forward Fold-30/30 secs each
KB swing-15 reps
Sexy Wes pose-30 secs
Butterfly Sit Up-15 reps
Rower or Bike-1 min
Samson Stretch-30 secs each
COOLDOWN
Banded Hamstring Stretch-2 mins
Foam roll tight muscles or problem areas
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