WOD Blog
 | Thu, Dec 7 2017 |  |
| METCON 12/7/17 | SKILL WORK FINISHER 12/7/17 | WARM UP 12/7/17 | SHRED 12/7/17 | Other Results |
METCON 12/7/17
(Time, Rx+, Rx2, Rx3)
5 rds for time
Burpee CTB Pull Ups-10 reps
D-Ball Slams-20 reps (20# for all)
Row or Bike-40/30 calories
GOAL: Finish under 22 mins CAP at 25 mins
Rx+: Sub 7 Burpee Bar Muscle Ups-D-ball over shoulder 15 reps 75#/50#
Rx: As written
Rx2: Burpee jumping CTB Pull up, Ball Slams 20#-30/20 cals
Rx3: Sub regular Burpees, Ski Erg instead of Ball Slam 7 cals 20/15 cals on Row or Bike.
| 1st | 25:00 DNF Rx | Taeja Thu, Dec 7, 2017
Saori Thu, Dec 7, 2017 | | 2nd | 24:57 Rx2 | Cherise Thu, Dec 7, 2017 | | 1st | 4 Rds + 10CTB & 13 slamballs Rx | Kelley Thu, Dec 7, 2017 | | 2nd | 20:47 Rx | Seth B Thu, Dec 7, 2017 | | 3rd | 23:51 Rx | Charles G Thu, Dec 7, 2017 |
| Jeremy B | DNF Rx+ | 3 rds, 22 reps. RX +ish, JCTB, 75lb medball overshoulder. EAT IT SCOTT | | Cherise | 24:57 Rx2 | | | Vince | 25: 00 DNF Rx | Got to RND 5, 14 slam balls | | Seth B | 20:47 Rx | Thought I could go sub 20 but too hard no worth it ;) | | Charles G | 23:51 Rx | | | Saori | 25:00 DNF Rx | 4rds + 6 slam balls | | Taeja | 25:00 DNF Rx | 17 cals short of finishing | | Kelley | 4 Rds + 10CTB & 13 slamballs Rx | |
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SKILL WORK FINISHER 12/7/17
(Reps)
10 min timer
Ring Dips-Max consecutive bodyweight reps
Every time you drop or unable to do reps perform 15-Strict Dave Sit Ups before resuming.
-Advanced hold 20# DB Between feet or tempo work 2 sec hold in bottom 2 sec hold at the top
-Beginners sub Matador Dips or Bench Dips
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WARM UP 12/7/17
(Check In)
FOAM ROLL-Mid back,Glutes,Hamstrings,Front of Shoulder, Chest and triceps-30-60 secs use lacrosse ball or barbell on smaller muscle groups
GROUP WARM UP
Bike-2 mins at 60 rpms or above
Row-2 mins at 2:10/1:50 pace or below
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Thumbs Up-20 secs
Plank-20 secs
Hollow Rocks-20 secs
Stationary Inchworms w Push Ups-3 reps mix grips-1 min
Reverse Shoulder-30 secs
Standing Forward Fold-30 secs
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Ring Dip Hold-20 secs
Ring Dip or Bench Dip or Matador Dip-5 reps
Hanging Hollow Rocks-20 secs
Strict Pull Ups-5 reps
Review Dball Slam and Dball over shoulder
COOLDOWN-
Banded Bully-2 mins R/L
Banded OH Stretch-2 mins R/L
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SHRED 12/7/17
(Check In)
WARM UP with TODD or SETH
Bike-15 cals
KB Swing-15 reps
Row-15 cals
Step Ups-15 reps
Medball clean-7 reps
WORKOUT: Tabata Mod
(45 sec ON 15 sec OFF 5 rds IN ORDER)
Medball clean 30#/20#
Assault Bike (cals)
KB Swing or GHD Hip Extension
Ski Erg or Rower(cals)
Weighted Step Up (20''/16'')
ROMWOD
Lower body
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