WOD Blog
 | Wed, Feb 21 2018 |  |
| METCON 2/21/18 | WARM UP 2/21/18 | SKILLWORK 2/21/18 | Other Results |
METCON 2/21/18
(Reps, Rx+, Rx2, Rx3)
8-90 sec rounds
Machine-21/15 calories*
Front Squat-(135#/95#) AMRAP w time remaining
REST 30 secs
GOAL: 40 reps+
(Take from floor)
Rx+: 185#/125#
Rx: As written
Rx2: 115#/75# from rack
Rx3: 95#/65# BS from rack, 15/12 calories
| 1st | 66 Rx+ | Taeja Wed, Feb 21, 2018 | | 2nd | 41 Rx+ | Melissa D Wed, Feb 21, 2018 | | 3rd | 46 Rx | Saori Wed, Feb 21, 2018 | | 1st | 28 Rx+ | Clint Wed, Feb 21, 2018 | | 2nd | 26 Rx+ | Brad Le Wed, Feb 21, 2018 | | 3rd | 61 Rx | Jeff B Wed, Feb 21, 2018 |
| Megan A | 11 Rx | | | Spencer Da | 41 | scaled back calories mid way to keep moving | | Steve M | 20 Rx | | | Eric M | 23 Rx | | | Rebecca C | 18 Rx3 | 10 calories, 35# | | Alyssa C | 42 Rx | | | Derek A | 13 Rx2 | Did 15 calories with rx weight | | Bill | 16 Rx2 | | | Tracie | 40 Rx3 | | | Sandra D | 51 Rx3 | | | Scott B | 18 | Lost bike reps | | Parker | 29 | 18 cal row | | Cherise | 28 Rx | | | Katheryn | 40 | modwod back squat from rack, 12 cal row | | Steve Je | 27 | It's my birthday... and this workout made me cry. :( | | Scott Chr | 52 Rx | | | Vince | 43 | Modwod: 21 cals for 2 rnds, dropped to 15 cals for rest. 115# front squat from rack | | Eric F | 40 Rx | | | Kaddie | 34 Rx | | | Brenda L | 19 Rx | | | Melissa D | 41 Rx+ | Ski Erg. 1st 2 rounds helped me hit the goal then it was all downhill from there lol. | | Deven D | 51 Rx | | | Andrew R | 50 Rx | | | Keith C | 27 Rx3 | 15cal row, 115 off the rack | | Taeja | 66 Rx+ | | | Julia Goldst | 70 | 12 cal one legged row, kneeling DB DL (50# pair) | | Jeff B | 61 Rx | | | Lindsey B | 20 something Rx2 | 15 cal, 75# | | Steven A | 40 Rx3 | | | Janelle | 39 Rx | | | Clint | 28 Rx+ | | | Todd N | 45 Rx | | | Brad Le | 26 Rx+ | Ski....don't ski | | Saori | 46 Rx | |
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WARM UP 2/21/18
(Check In)
FOAM ROLL-Quads,Calves,Hamstrings
GROUP WARM UP
2 rds
Machine-10 cals
Close Stance Squats-10 reps
Side Plank off hand starfish-20 secs R/L
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Hip Rotations-20 R/L
Ankle Rotations-20 R/L
Fragon or Hip opener-30 secs R/L
Spiderman to Hammy-30 secs
Twisted Lizard-20 secs R/L
Plank-30 secs
INDIVIDUAL COOLDOWN
Banded Hip Stretch-1 min R/L
Psoas KB Smash-1 min per side
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SKILLWORK 2/21/18
(Weight)
6-3 min rounds
12-Alternating pistols or scaled option
30 sec-Side Plank (arm extended) R/L
12-Strict Sit Ups
30 sec-Plank
(alternate each side each rd)
For those new to movements ignore time constraints and practice each movement. For those advanced increase to weighted PISTOLs and 30 secs of Weighted Side Plank/Plank.
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