WOD Blog
 | Fri, Jan 12 2018 |  |
| METCON 1/12/18 | SKILLCON 1/12/18 | SHRED 1/12/18 | WARM UP 1/12/18 | Other Results |
METCON 1/12/18
(Time, Rx+, Rx2, Rx3)
REMINDER NO SATURDAY CLASSES THIS WEEK!
COME SUPPORT YOUR FRIENDS AT ABOMINABLE SNOWDOWN 2!
30-Pull Ups
30-HSPU
100-Double Unders
30 Box Jumps (24''/20'')
30-TTB
100-Double Unders
30 Push Ups
30-Sit Ups
100-Double Unders
GOAL: Finish Under 16 mins CAP at 19 mins
NO STEP UPS!
Rx+: Sub CTB Pull UP Ring Dips, KTE, GHD SU
Rx: As written
Rx2: Ring Rows, Feet on Box HSPU, Singles x2 Incline PU KTC Step Ups allowed.
Rx3: See coach for further modwods
| 1st | 19:00 DNF Rx2 | Cherise Fri, Jan 12, 2018 | | 2nd | 16:27 | Katheryn Fri, Jan 12, 2018 | | 3rd | 16:32 | Miranda Fri, Jan 12, 2018 | | 1st | 19:00 Rx+ | Scott Chr Fri, Jan 12, 2018 | | 2nd | 14:18 Rx | Joshua B Fri, Jan 12, 2018 | | 3rd | 12:14 Rx2 | Vince Fri, Jan 12, 2018 |
| Spencer Da | 15:20 Rx2 | | | Miranda | 16:32 | Did 200 sing jump ropes | | Katheryn | 16:27 | was rx2 until I had to switch to lying TTB, hands swollen from kipping skillwork | | Cherise | 19:00 DNF Rx2 | 350 reps | | Vince | 12:14 Rx2 | Did kipping pullups | | Ryan Pow | 18:19 Rx2 | | | Steve Je | 17:43 | Box jumps & pushups Rx, everything else modded. | | Saori | 18:41 | RX except 1mat hspu & knee push up (shoulder pain) | | Julia Goldst | 18:51 | Modwod: 50 LH/plate taps for DU, SA KB DL (70), SA DB PP (35), box jump (20), GHD SU, bike cals, GHD SU | | Zach Sk | 17:13 Rx2 | | | Scott Chr | 19:00 Rx+ | Got through 22 DUs on last set of DUs | | Joshua B | 14:18 Rx | |
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SKILLCON 1/12/18
(No Results Tracked)
On the mins 5 rds
Min 1: Hanging Hollow Rocks-14 reps
Min 2: Superman/Hollow Rock/Hip Pop-5 reps
Min 3: Kipping Pull Up 1-5 reps
More advanced perform or see whiteboard for Muscle Up version.
Min 1: Strict CTB or Pull Up-6-8 reps
(increase in weight if able)
Min 3: Butterfly Kip Pull Up-8-10 reps
Min 4: Hollow Body hold-20 secs rest with time remaining.
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SHRED 1/12/18
(Check In)
WARM UP with BROGAN THE MYTHICAL BEHEMOTH! Or seth
SMR-Chest, upper trap, forearms and lats, calves
Rope Alt hits-100 reps
Jump rope singles-100 reps or DU's
Hanging Hollow Rocks-20 secs
Strict KTC-10 reps
Push Ups-9 reps mix grip every 3
WORKOUT: Tabata
(8 rds IN ORDER of 20 secs ON 10 sec OFF)
Push Ups
Rope Slams or Ball Slams
TTB or Pull Ups
Pushball
Double Unders or Plate Taps
ROMWOD
Upper body
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WARM UP 1/12/18
(Check In)
FOAM ROLL-Lats,Chest,Calves,Stretch Forearms and also do Banded OH Stretch 1-2 mins
GROUP WARM UP
EMOM for 6 mins
20-DUs or Singles
3-7 Push Ups or Sit Ups
Hang w time remaining doing scap pulls or strict pull up or leg raises
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Downward Dog/Upward dog-30 secs
Standing Forward Fold-30 secs
Walking Plank-30 secs
Hollow Rocks-30 secs
INDIVIDUAL COOLDOWN
Banded Lat Stretch and Opener-4 mins
Calf Stretch or Smash-2 mins
| Steve Je | Yes | Mmm... donuts. |
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