WOD Blog
 | Wed, Jan 31 2018 |  |
| SKILLCON 1/31/18 | METCON 1/31/18 | WARM UP 1/31/18 | Other Results |
SKILLCON 1/31/18
(Check In)
5-4 min rounds
Pick 1 of these for all 5 rds (whichever is harder preferably)
OPTION 1
10-Strict Pull Ups(Band Assisted if needed)
5-Strict Ring Dip
10-Pistols
50-Double Unders or spend 1 min practicing
OR
OPTION 2
10-Pendley Row (95-135#/65-95#)
5-Shoulder Press (95-135#/65-95#)
10-Stationary Lunges(95-135#/65-95#)
20-Weighted Thumbs Up lying on bench(2.5-10# plates)
Work with a coach to determine load for Option 2 and/or load/scaled versions for Option 1
| Ryan Pow | Yes | | | Vince | Yes | | | Cherise | Yes | | | Katriel-Maria | Yes | green band pull up and pistol, purple band mat dip | | Keith C | Yes | Yes | | Brian S | Yes | | | Eric P | Yes | Yes | | Brad Le | Yes | | | Taeja | Yes | Had to finish last round after metcon!! Dying!! | | Derek A | Yes | Used green band for pull up and pistol |
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METCON 1/31/18
(Time, Rx+, Rx2, Rx3)
3 rds for time of
21-Thruster (75#/55#)
12-Burpee over Box (24''/20'')
GOAL: Finish sub 8 CAP at 11 mins
Rx+: 70#/50# Single arm DB Thruster 30''/24'' Box
Rx: As written
Rx2: 20''/16'' Step overs allowed 45#/35# Bar
Rx3: Sub double DB Thruster 20#/10# and regular burpees
| 1st | 6:47 Rx | Melissa D Wed, Jan 31, 2018 | | 2nd | 7:15 Rx | Taeja Wed, Jan 31, 2018 | | 3rd | 9:03 Rx | Janelle Wed, Jan 31, 2018 | | 1st | 6:46 Rx | David P Wed, Jan 31, 2018 | | 2nd | 7:12 Rx | Todd N Wed, Jan 31, 2018 | | 3rd | 9:47 Rx | Brad Le Wed, Jan 31, 2018 |
| Megan A | 10:55 Rx2 | 20' box jump overs | | Janelle | 9:03 Rx | | | Sandra D | 11:00 DNF Rx2 | 71 some step-ups | | Cherise | 11:00 DNF Rx | 78 reps | | Katheryn | 10:35 Rx2 | | | Vince | 10:52 Rx | | | Jenn | 11:57 Rx2 | | | Katriel-Maria | 11:00 DNF Rx | 70 reps done. i'm friggin scared of bjumps still | | Melissa D | 6:47 Rx | | | Kristen Od | 9:58 Rx | | | Parker | 10:03 Rx | | | Brad Le | 9:47 Rx | | | Kaddie | 9:44 Rx | | | Keith C | DNF Rx2 | | | Eric P | 11:00 Rx | 88 | | Taeja | 7:15 Rx | Gave it everything I had! | | Todd N | 7:12 Rx | | | Bill | 11:00 DNF Rx2 | | | Derek A | Dnf Rx2 | | | Zach Sk | DNF Rx2 | | | David P | 6:46 Rx | |
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WARM UP 1/31/18
(Check In)
FOAM ROLL-Chest,Delts,Midback,Lats,Calves 1-2 mins of each
GROUP WARM UP
EMOM 5 mins
Burpee 3 reps
Step Up-6 reps
PVC close Grip OHS-5 reps
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OH Stationary Lunges 5 R/L
Samson Stretch w twist-20 secs R/L
Hip Rotations-20 R/L
Donkey Kicks-10 R/L
Hip Bridge-30 secs
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5 of each
Pull Ups
Barbell Row
Shoulder Press
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Lat stretch-20 secs
Chest Stretch-20 secs
Dip hold or Handstand hold-30 secs
INDIVIDUAL COOLDOWN
Band OH Stretch-2 mins R/L
Calf and Delt/Upper trap SMR-2 mins on each side
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