WOD Blog
 | Wed, May 30 2018 |  |
| METCON 5/30/18 | SKILLCON 5/30/18 | WARM UP 5/30/18 |
METCON 5/30/18
(Reps, Rx+, Rx2, Rx3)
20 min AMRAP
25-Double Unders
20-Sit Ups
15-Box JUMPS (30''/24'') or Step OVERS(20#/10# DB pair 24''/20'')
10-Wallballs (20#/10'-14#/9')
5-Burpee CTB Pull Up
GOAL: 375 reps(5rds)+
Rx+:Sub KTE, BJ's 36''/30'' or Step Overs 50#/35#(24''/20'') 30#/20# WB, Burpee RMU
Rx: As written
Rx2: Sub SU's, Box Jumps 24''/20'' Step Overs 20''/16'', 14#10'-10#/9'
Rx3: See coach for further mods
| 1st | 525 Rx | Taeja Wed, May 30, 2018 | | 2nd | 499 Rx | Julia Goldst Wed, May 30, 2018 | | 3rd | 451 Rx | Kaddie Wed, May 30, 2018 | | 1st | 510 Rx | Seth B Wed, May 30, 2018 | | 2nd | 450 Rx | Steve M Wed, May 30, 2018 | | 3rd | 400 Rx | Benjamin Ru Wed, May 30, 2018
Scott Chr Wed, May 30, 2018 |
| Steve M | 450 Rx | | | Megan A | 340 | all RX but SU's | | Scott Chr | 400 Rx | | | Tracie | 313 Rx | Last RD did step ups | | Lance | 282 Rx2 | sub jumping pu | | Luis Mu | 327 Rx | | | Cherise | 297 Rx2 | burpee pullups | | Bill | 325 Rx2 | | | Alyssa C | 325 Rx | felt super slow and tired. | | Rachel T | 350 Rx | | | Seth B | 510 Rx | | | Taeja | 525 Rx | Got in late, did skillcon after. Got confused, thought it was OHS today. | | Kaddie | 451 Rx | did 12 pound dumbells | | Scott B | 279 Rx | | | Keith C | 400 Rx2 | | | Benjamin Ru | 400 Rx | | | Alicia R | 275 Rx2 | Sub singles | | Janelle | 336 Rx | | | Saori | 375 Rx | Oh my gosh. I didn't have anything today. Not quitting was a win for me today. | | Rebecca C | 290 Rx3 | | | Julia Goldst | 499 Rx | |
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SKILLCON 5/30/18
(Reps, Rx+, Rx2, Rx3)
6-90 sec rounds
Row or Bike-12/10 calories
8-TTB
4-BMU
Handstand Walk-Max Distance with any time remaining
REST 30 secs after each.
GOAL: 5 m per round or 30 M
(coaches for those working on improving all of these movements allow full 2 mins to work on skills and or cut reps
Rx+: Sub 12 TTB and 6 RMU before Handstand walk on plate obstacle course.
Rx: As written
Rx2: Sub jump BMU, Kipping HSPU 1 mat/2 abmats
Rx3: Sub Strict Band Assisted PU, KTC, Pike Up walk around using plyo box
| Taeja | 0 | Didn't finish TTB last round. Failed BMU attempts. Being a baby bout my hands still healing. | | Keith C | 6 partial Rds Rx | |
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WARM UP 5/30/18
(Check In)
FOAM ROLL-Upper traps.Lats,forearms, and calves
GROUP WARM UP
25-Single Unders
20-SIt Ups
15-Step Ups
10-Wallballs or wall squats
5-Burpee Pull Up
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Samson Stretch-30 secs R/L
Handstand Hold-30 secs
Scap Retractions-20 secs
Scap Pulls-20 secs
Arch Hollows-20 secs
Push Ups-20 secs
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Begin Skillcon
INDIVIDUAL COOLDOWN
Banded OH Stretch-2 mins
Couch stretch-2 mins
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