WOD Blog

Mon, Jul 30 2018

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METCON 7/30/18

SKILLCON 7/30/2018

WARM UP 7/30/18

SHRED 7/30/18

METCON 7/30/18

(Time, Rx+, Rx2, Rx3)
FOR TIME!

30-20-10 Reps of:

TTB
Wallball (20#/10'-14#/9')
Box Over (24'/20')

Goal: Sub 12, cap OFF at 15 mins

Rx+: Sub KTE, 30#/10'-20#/9', 30'/24'
Rx: As Written
Rx2: Sub 15-10-5 rep scheme for TTB or TTR, 14#/9'-10#/8', Step overs allowed
Rx3: Sub KTC, Pushball 14#/9'-10#/8', 20'/16'

1^st	8:43 Rx	Taeja Mon, Jul 30, 2018
2^nd	15:00 DNF Rx	Saori Mon, Jul 30, 2018
3^rd	7:08 Rx2	Megan A Mon, Jul 30, 2018
1^st	7:48 Rx	Christopher T Mon, Jul 30, 2018
2^nd	8:46 Rx	Seth B Mon, Jul 30, 2018
3^rd	9:43 Rx	Alfonso Mon, Jul 30, 2018

Steve M	10:11 Rx
Christopher T	7:48 Rx
Scott Chr	11:10 Rx
Kristin	14:30 Rx2
Alyssa C	11:31	Subbed sit ups
Eric M	9:47 Rx
Katheryn	9:24 Rx2
Vince	13:30 Rx
Luis Mu	14:14 Rx
Brenda L	14:30 Rx2
Saori	15:00 DNF Rx	10 BO left. I just didn’t have it today. Weird.
Julia Goldst	8:07	TTB, push ball (10#), step up (20)
Katriel-Maria	10:11 Rx2
Seth B	8:46 Rx	Box Overs took forever
Taeja	8:43 Rx	Didn’t do skill work before but did stop to put on grips
Eric P	15:00 Rx2	DNF 125 reps
Kyle T	10:05 Rx
Deven D	12:20 Rx
Chris H	14:53	RX except 14 lbs ball
Kou	DNF Rx2	Rx except 14# wallball, 152 reps
Megan A	7:08 Rx2	got drink then did asacending 5,10,15 finished all but last box overs@15
Alfonso	9:43 Rx	20TTB, 30KTC; / 14#/10'; 20'

SKILLCON 7/30/2018

(Calories, Rx+, Rx2, Rx3)
TIRED TIMED TESTS

2 MINS to achieve Max Calorie Row
REST 1 min
2 MINS to achieve Max Height Box Jump (from standing)
REST 1 min
2 MINS to achieve Max Consecutive Strict BW Pull Ups
REST 1 min
2 MINS to achieve Max Distance Standing Broad Jump
REST 1 min
2 MINS to achieve Max Consecutive Push Ups
REST 1 min
2 MINS to achieve Max Consecutive Sit Ups(feet held)

GOAL/SCORING:Put cals in score and rest in notes, try to stay within 95% of your best on each.

Example Seth
Row 51 cals/BJ-46''/SPU-17reps /SBJ108''/PU-45 reps/SU-75 reps

Planned: Mon,Jul30,2018 Thu,Apr19,2018

Today

All Time

Steve M	33 Rx	BJ:39/SPU:15/SBJ:94/PU:62/SU:51
Scott Chr	57 Rx	Box jump 44, pull up 14, broad jump 110”, push ups 45, sit ups 72
Eric M	36 cal row Rx	50 PU, 66 SU, 45' BJ, 97' Broad, 16 Pull Up
Brenda L	27 Rx2	30,25,73.5,15,46
Nathan L	30 Rx	30, 7, 81, 30, 38
Lily P	24 Rx	1 push up, 37in BJ, 12 pullups, 83 1/2 in BR Jump, 60 Sit ups
Chase	50 Rx	Row: 50, BJ: 42”, PU: 7, LJ: 105”, Push up: 31, SU: 36
Katheryn	28 Rx	box jump 26', RR 12, broad jump 63', sit ups 60
Vince	42 Rx	34.5 box, strict pu 20, broadjump 70.8, pushup 41, situp 73
Alyssa C	30 cal row, 75 inch broad jump (hurt hand, skipped the rest) Rx
Saori	41	Row-30, sit up-87, pull up-8 I didn’t do other things due to injury
Ryan Pow	32 Rx	46.25' BJ,13 SPU, 101.5' SBJ, 25 PU, 62 SU
Katriel-Maria	40 Rx	BoJ 20' SU 53 BrJ 71' Plup 1 Pshup 15
Seth B	65 Rx	48'/75/104'/16 PULL UP/32 PU
Eric P	46	46 cal row, box jump 41in, pull up 7, broad jump 95in, push up 31, sit up 66
Taeja	45 Rx	5 PUs, 66 situps, 93' broadj, 24 pushups, 38' BJ,
Kyle T	52 Rx	Row 52 cals/BJ-54”/SPU-30 /SBJ123''/PU-70 reps/SU-80reps
Deven D	53 Rx	BJ-42”, SPU-7, SBJ-115”, PU-20, SU-65
Chris H	39 Rx	Box jump 45.5, pull ups 7, broad j 8ft, push u 25, sit u 56
Kou	25 Rx
Megan A	24	31',1.73,12.66
Alfonso	34 Rx	CR 34; BJ 36.5'; SPU 11; SBJ 94; PU 45; SU 72

WOD Blog

Mon, Jul 30 2018

METCON 7/30/18

SKILLCON 7/30/2018

WARM UP 7/30/18

SHRED 7/30/18

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