WOD Blog
 | Wed, Dec 20 2017 |  |
| METCON 12/20/17 | SKILL WORK 2/18/16-12/20/17 | WARM UP 12/20/17 |
METCON 12/20/17
(Rounds, Rx+, Rx2, Rx3)
AMRAP in 15 mins
Double Unders-35 reps
Bike or Row or Ski erg-12/9 calories
GOAL: 9 rounds+
Rx+: Click this if you get over 13 rds
Rx: As written
Rx2: Singlex3 or Lateral Hopsx1
Rx3: Singlesx2, 9/6 cal
| 1st | 13 Rx+ | MANAGER Wed, Dec 20, 2017 | | 2nd | 12+3 Rx | Taeja Wed, Dec 20, 2017 | | 3rd | 11 + 31 Rx | Derra Wed, Dec 20, 2017 | | 1st | 11+35 Rx | Robson Wed, Dec 20, 2017 | | 2nd | 10+42 Rx | Charles G Wed, Dec 20, 2017 | | 3rd | 10+1 Rx | Eric F Wed, Dec 20, 2017 |
| Taeja | 12+3 Rx | row | | Eric F | 10+1 Rx | | | Eric M | 7 Rx | | | Luis Mu | 7+20 Rx | | | Scott B | 5+30 Rx | | | Derek A | 7 Rx2 | | | Ryan Pow | 8 Rx | | | Vince | 7 | Mod: Mix of singles x 3 and practice DU. All else RX | | Tracie | 8+35 Rx | | | Parker | 6 + 30 Rx | du ARE THE WORST. | | Charlie | 7+ Rx2 | | | Diane | 5 Rx3 | August was a long time ago | | Keith C | 10 Rx3 | | | Robson | 11+35 Rx | | | MANAGER | 13 Rx+ | Wes - row | | Charles G | 10+42 Rx | | | Derra | 11 + 31 Rx | | | Hailey D | 8 Rx | | | Joshua B | 8+33 DU Rx | | | Larissa | 9 Rx2 | row, lateral hops | | Katriel-Maria | 8+35dus Rx | |
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SKILL WORK 2/18/16-12/20/17
(Rounds)
Spend 15-20 mins to practice
Pistols-2-8 reps or 1 min of practice
Double Unders-30-50 or 1 min of practice
For experienced members Skillcon
5-3 min rounds
12-Alt Pistols
50-Unbroken Double Unders
Handstand Walk-20m
| Eric M | 5 - 3 min rds Rx | | | Keith C | 3.2.1 go Rx | |
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WARM UP 12/20/17
(Check In)
FOAM ROLL-Lats,Glutes,Calves,Forearms,Upper traps-30-60 secs on each
GROUP WARM UP
ULTIMATE BIKEBALL(if its a big group use rowers too.)
(Rules split teams evenly and give 4 Bikes to each team whenever you score on an opponent by hitting them with a dodgeball YOU get to Bike or Row 10 calories for your team before jumping back in. If you catch an opponents ball you also get to Bike/Row 10 calories at the end of the 8 min timer the team with the highest calories WINS!!!!
If nobody shows up BORING WARM UP
Bike-30 cals
Row-20 cals
Ski Erg-10 cals
Jump Rope-100 singles or 50 DUs
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Close Stance Air Squats-10 reps
Samson Stretch-30 sec R/L
Pistol to box or plate stack-10 R/L
COOLDOWN
Calf smash-2 mins R/L
Upper trap and Delt smash-2 mins R/L
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