WOD Blog
 | Thu, Nov 16 2017 |  |
| METCON 11/16/17 | SHRED 12-8-20 | ABCON 11/16/17 (after GET A GRIP) | WARM UP 11/16/17 |
METCON 11/16/17
(Time, Rx+, Rx2, Rx3)
'GET A GRIP V.6'
Collect 6 mins hanging from pull up bar
Everytime you drop
Box Jump-15 reps (24''/20'')
Shuttle Run-100 m
Sit Up-21 reps
GOAL: Sub 18 CAP at 22 mins
STEP UPS ALLOWED FOR Rx2 and below
Rx+: Mainsite version
Rx: As written
Rx2: 4 mins hanging, 20''/16''
Rx3: 3 mins hanging, 20''/16''
| 1st | 13:20 Rx | Lily P Thu, Nov 16, 2017 | | 2nd | 14:47 Rx | Diana W Thu, Nov 16, 2017 | | 3rd | 15:15 16' box jump Rx | Kat Thu, Nov 16, 2017 | | 1st | 11:22 Rx | Nate D Thu, Nov 16, 2017 | | 2nd | 11:33 Rx | Kou Thu, Nov 16, 2017 | | 3rd | 11:37 Rx | Vince Thu, Nov 16, 2017 |
| Diana W | 14:47 Rx | 2:30, 1:30, 1,1 | | Miranda | 20:05 Rx | | | Spencer Ch | 19:50 Rx | | | Derek A | 20:25 Rx2 | | | Vince | 11:37 Rx | | | Tracie | 21:09 Rx3 | | | Cherise | 22:00 DNF Rx | 4:55 completed | | Ryan Pow | 21:19 Rx | | | Seth B | 15:39 | Subbed GM and Back Squat 95# | | Jared V | 15:50 Rx | | | Kou | 11:33 Rx | | | Saori | 17:54 Rx | | | Nate D | 11:22 Rx | | | Taeja | 17:19 Rx | ran 3 times in first 3 min. then 1:30 x 2 | | Kat | 15:15 16' box jump Rx | | | Eric M | 17:10 Rx | | | Megan A | 21:05 Rx2 | | | Lily P | 13:20 Rx | kept doing AMRAP after | | Larissa | 22:00 DNF Rx2 | got to 3:30 hang time | | Joshua B | 15:00 Rx | |
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SHRED 12-8-20
(Calories, Rx+, Rx2, Rx3)
WARM UP
Shuttle Jog-2 mins
Bike-30/20 Calories
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Air Squat-10 reps
Jump Squat-10 reps
Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Praying Pose to Hammy-30 secs each
WORKOUT: INTERVALS!
10 Rounds: 90 secs ON/30 secs OFF:
Plate Push-10 m
Agility Ladder-Down and Back (regular size)
Jump Squat-12 reps
Assault Bike-AMCAP
ROMWOD:
Lower body.
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ABCON 11/16/17 (after GET A GRIP)
(No Results Tracked)
EMOM alternating 12 mins
EVENS: Sledges or Rope Slams-12 reps As Hard as possible.
REST in Side Plank position each round switch sides.
ODDS: Hollow Rocks-5-Toe Touch-10-Flutterkicks-15 reps
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WARM UP 11/16/17
(Time, Rx+, Rx2, Rx3)
FOAM ROLL-Forearms
GROUP WARM UP
Beep Test 3 rds or
Shuttle jog-200 m
Pogo Jumps-10-15 reps
Side to Side hops-10-15 reps
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Side Planks-20 secs (off hand not elbow)
Hollow Rocks-20 secs
Reverse Shoulder stretch w finger facing forwared-1 min
PVC Reverse Grip Passthroughs-10 reps
Hang from pull up bar w scap retractions-30 secs
Lat stretch amd chest stretch w upright-30 sec each
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Review Rope Slams and Sledges with class before metcon but still do after metcon
INDIVIDUAL COOLDOWN
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