WOD Blog
 | Wed, Mar 21 2018 |  |
| METCON 3/21/18 | SKILLCON 3/21/18 | WARM UP 3/21/18 |
METCON 3/21/18
(Reps, Rx+, Rx2, Rx3)
AMRAP in 15 mins of
Powerclean-15 reps (115#/75#)
Bar Facing Burpee-15 reps
GOAL: 150 reps+
Rx+: Score over 190 reps click this
Rx: As written
Rx2: HPC 95#/65#
Rx3: Sub Athletic Burpees and DB PC 35#/20#
| 1st | 203 Rx+ | Taeja Wed, Mar 21, 2018 | | 2nd | 165 Rx | Kaddie Wed, Mar 21, 2018 | | 3rd | 151 Rx | Ashley D Wed, Mar 21, 2018 | | 1st | 172 Rx | Christopher T Wed, Mar 21, 2018 | | 2nd | 150 Rx | Charles G Wed, Mar 21, 2018 | | 3rd | 135 Rx | Todd N Wed, Mar 21, 2018 |
| Steve M | 128 Rx | | | Megan A | 124 Rx | | | Miranda | 135 Rx2 | burpees and regular power cleans | | Alyssa C | 127 Rx | | | Derek A | 101 Rx | | | Tracie | 108 Rx | | | Sandra D | 90 Rx | | | Cherise | 106 Rx | Yay! Burpees! ❤❤❤ | | Charles G | 150 Rx | | | Katheryn | 100 Rx | smooth is not fast | | Brenda L | 113 Rx | | | Scott B | 111 Rx | 3 rounds + 21 | | Vince | 111 | Modwod: 105# all else RX | | Saori | 142 Rx | | | Scott Chr | 134 Rx | Double metcon day! | | Bill | 115 Rx | | | Kristen Od | 142 Rx | | | Christopher T | 172 Rx | | | Taeja | 203 Rx+ | Finished 3 rounds at 6 min. then it got really rough | | Todd N | 135 Rx | | | Keith C | 120 Rx3 | | | YoungChol | 90 Rx2 | | | Kaddie | 165 Rx | | | Ashley D | 151 Rx | |
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SKILLCON 3/21/18
(Reps, Rx+, Rx2, Rx3)
On the mins
4 rds
Min 1: Plate Push (90#/70#) 20 m/Seal Walk-20 m
Min 2: KB Snatch-16 reps (8 R/L) 53#/35#
Min 3: Double Unders-As many consecutive reps as possible.*
Min 4: REST 💤
GOAL: 200+ Double Unders
*Score highest number of max consecutive reps in each rd and total them up.
Rx: As written
Rx2: Sub Single Unders 35#/26#
| 1st | 447 Rx | Lindsey B Wed, Mar 21, 2018 | | 2nd | 218 Rx | Taeja Wed, Mar 21, 2018 | | 3rd | 95 Rx | Alyssa C Wed, Mar 21, 2018 | | 1st | 227 Rx | Christopher T Wed, Mar 21, 2018 | | 2nd | 226 Rx | Todd N Wed, Mar 21, 2018 | | 3rd | 183 Rx | Seth B Wed, Mar 21, 2018 |
| Alyssa C | 95 Rx | 30, 20, 25, 20 | | Saori | 254 | 64,70,60,60 didn’t quite follow the format on other things. Used it as a warm up | | Scott Chr | 166 Rx | | | Katriel-Maria | 222 | modified the seal walks..but rx everything else | | Seth B | 183 Rx | 31-32-63-57 | | Christopher T | 227 Rx | 80, 44, 69, 34 | | Todd N | 226 Rx | 60. 75. 50. 41. | | Taeja | 218 Rx | | | Keith C | 3.2.1.go Rx2 | | | Lindsey B | 447 Rx | 135,45,140, 127 |
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WARM UP 3/21/18
(Check In)
FOAM ROLL-Chest,Quads,Glutes,Lats,Traps,Delts-10-20 passes per muscle
GROUP WARM UP
3 rounds
Plate push 10m
Jump rope-20 DUs or 40 singles
KB single arm russian swing-10 5 each
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GM-10 reps
Row-10 reps
High pull-10 reps
3 position clean-3 each
Burpee over bar!-7 reps
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Praying Pose to hammy-30 secs
Samson Stretch w side reach-30 secs
Spiderman to Hammy-30 secs R/L
COOLDOWN
Wall stretch-1 min
Couch Stretch-2 mins
Using wall chest and lat stretch-1 min R/L
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