WOD Blog
 | Tue, Feb 13 2018 |  |
| METCON 2/13/18 | ABCON 2/13/18 | SHRED 7/21/17 | WARM UP 2/13/18 |
METCON 2/13/18
(Time, Rx+, Rx2, Rx3)
FOR TIME!
100-50-25-Calorie Machine
25-50-100-Double Unders
GOAL: Finish sub 17 CAP at 20 mins
Rx+: 50-100-150 DUs
Rx: As written
Rx2: 75-50-25 rep scheme, sub singles x2
Rx3: See coach for mods are scaling of reps
| 1st | 16:55 Rx+ | Lindsey B Tue, Feb 13, 2018 | | 2nd | 15:20 Rx | Katriel-Maria Tue, Feb 13, 2018 | | 3rd | 15:36 Rx | Melissa D Tue, Feb 13, 2018 | | 1st | 10:23 Rx | Seth B Tue, Feb 13, 2018 | | 2nd | 10:49 Rx | Jeff B Tue, Feb 13, 2018 | | 3rd | 11:57 Rx | Spencer Ch Tue, Feb 13, 2018
Christopher T Tue, Feb 13, 2018 |
| Sandra D | 17:20 Rx2 | | | Tracie | 18:03 Rx2 | Double unders | | Vince | 15:06 Rx2 | | | Alyssa C | 17:59 Rx | | | Christopher T | 11:57 Rx | | | Matt B | 12:30 | Subbed singles but same rep scheme as RX | | Jeremy B | 19:28 Rx | | | Derek A | 20:00 Rx2 | | | Cherise | 20:00 DNF Rx | | | Katriel-Maria | 15:20 Rx | | | Seth B | 10:23 Rx | Should have done Rx+ but want to ease calf back DU POST OP PR! | | Melissa D | 15:36 Rx | Bike | | Zach Sk | 14:39 Rx2 | | | Megan A | 16:38 Rx2 | | | Lindsey B | 16:55 Rx+ | | | Jeff B | 10:49 Rx | | | Julia Goldst | 20:54 | Bike, plate taps, rx rep scheme | | Emily M | 19:09 Rx | | | Rachel T | 20:00 | Cal 75/50/25 DU 50/50/75 😂 | | Scott B | 18:35 Rx | Bike | | Steven A | 19:40 Rx2 | And proud of it! | | Saori | 16:39 Rx | | | Spencer Ch | 11:57 Rx | | | Brian S | 14:12 Rx2 | | | Hailey D | 20:00 DNF Rx | 25 reps left | | Katheryn | 20:00 dnf Rx2 | double unders for the first time in a metcon | | Noelia | Forgot but finished Rx | | | Todd N | 14:36 Rx | Had to take multiple breaks bc stomach issues |
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ABCON 2/13/18
(Check In)
On the min 4 rd EASY ABCON
Min 1: Toe Touch 20 reps/Flutterkicks-AMRAP
Min 2: Weighted KTC-10 reps (hold medball or DB between legs)
Min 3: Paloff Press-10 reps R/L
Min 4: Rollouts or Fallouts-10 reps Plank with time remaining.
| Alyssa C | Yes | yes | | Ryan Pow | Yes | | | Vince | Yes | | | Seth B | Yes | Bench Press 300x3!!!!!! After wod the body is weird |
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SHRED 7/21/17
(Check In)
WARM UP with TODD OR SETH
WORKOUT: Tabata 20 sec ON 10 secs OFF 8 rounds IN ORDER
Jumping Lunges
Assault Bike
Russian KB Swing
Strict Sit Ups
Medball Clean
ROMWOD
10-15 program centered on Posterior and Hip flexors
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WARM UP 2/13/18
(Check In)
FOAM ROLL-Quads,Delts,Traps and forearms/calves especially
GROUP WARM UP
Foam roll calves and stretch forearms-1 min
In circuits
2 rds
Bike-1 min each round increase rpms
Row-1 min increase pace each round
Jog-1 min increase pace each round
Double under-1 min (30-50)
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Toe Touch-10/Flutterkicks-20
Side Plank off hand-20 secs R/L
Hanging KTC-10 reps
Walking Plank-20 secs
INDIVIDUAL COOLDOWN
Smash forearms and calves,
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