WOD Blog
 | Wed, Dec 27 2017 |  |
| METCON 12/27/17 | SKILL WORK 12/27/17-//10/18 | WARM UP 7/10/18 |
METCON 12/27/17
(Time, Rx+, Rx2, Rx3)
For time!
TTB-40 reps
Run or Row-100 m
Pull Ups-30 reps
Run or Row-200 m
CTB Pull Up-20 reps
Run or Row-300 m
Bar Muscle Up-10 reps
GOAL: Finish sub 13 CAP at 15 mins
You may also Ski Erg but stick with what you pick, you may use treadmill for distances .1-.15-.2
Rx+: Rep scheme-60-40-20-15
Rx: As written
Rx2: Sub KTC-Jump PU-Jump CTB-Jump to Strict or Jumping BMU.
Rx3: Sub KTC-Jump PU-Ring Rows-Band Assisted
| 1st | 15:00 DNF Rx | Taeja Wed, Dec 27, 2017 | | 2nd | 15:00 DNF | Katheryn Wed, Dec 27, 2017 | | 1st | 9:37 Rx | Nate D Wed, Dec 27, 2017 | | 2nd | 13:13 Rx | Seth B Wed, Dec 27, 2017 | | 3rd | 13:36 Rx | Scott Chr Wed, Dec 27, 2017 |
| David V | 11:59 Rx2 | | | Scott Chr | 13:36 Rx | | | Katheryn | 15:00 DNF | mod wod, 1JBMU | | Taeja | 15:00 DNF Rx | 5 CTB. I just couldn't get CTBs so I was pretty much just doing pull-ups | | Vince | 13:51 Rx2 | | | Zach Sk | 9:10 Rx2 | Banded strict pull-ups | | Nate D | 9:37 Rx | | | Keith C | 11:08 Rx2 | | | Seth B | 13:13 Rx | Could not motivate myself today |
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SKILL WORK 12/27/17-//10/18
(Reps, Rx+, Rx2, Rx3)
Skillcon-5-3 min rounds
Min 1: Strict Pull Up or legless Rope Climb-5 reps/3 Ascents 12’
Min 2: Hollow Body Hold or L-Sit Hold-20 secs
Min 3: Side Plank w Hip Dip-15 R/L or Banded Paloff Press 10
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WARM UP 7/10/18
(Check In)
FOAM ROLL-Lats,Traps,Arms w lacrosse ball or softballs
GROUP WARM UP
2-3 rounds
Bike or Row-10/7 cals
Band Pull Aparts/Passes-20 reps
DU's-20 reps
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Arch Hollows-KTC-Leg Raise-TTB-3 rep each
Strict Pull Ups-5 reps
Kipping Pull Ups or Ring Rows-5 reps
Side Plank w Hip Dip-15 reps R/L
Rope Rows
Practice Rope climb tech
INDIVIDUAL COOLDOWN
Banded Hip Stretch w twist-2 mins R/L
Forearm Smash w lacrosse ball-2 mins each
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