WOD Blog
 | Wed, Aug 22 2018 |  |
 | Happy Birthday: Wellington |
| TEAM CHALLENGE 8/22/2018 | METCON 8/22/18 | WARM UP 8/22/18 |
TEAM CHALLENGE 8/22/2018
(Time, Rx2, Rx3)
For time in Teams of 2:
Crab Walk-80 m EACH, switching with your partner every 20 m
Round 1: 20 m-30#/20# ball
Round 2: 20 m-20#/14# ball
Round 3: 20 m-14#/10# ball
Round 4: 20 m-10# ball
Ex. Vince does 20 m with a 30# ball, then Scott does 20 m with a 30# ball. They switch back and forth in this manner until both have completed all four rounds.
*If short on wall balls, you may sub a plate at a comparable weight.
Goal: Finish as fast as possible with your teammate! 10 min CAP.
Rx: As written
Rx2: 20#/14#, 14#/10#, 10#/6#, bodyweight
Rx3: Bodyweight crab walk
| 1st | 4:54 Rx | Janalyn Wed, Aug 22, 2018 | | 2nd | 5:00 Rx | Alyssa C Wed, Aug 22, 2018 | | 1st | 4:54 Rx | Deven D Wed, Aug 22, 2018 | | 2nd | 5:22 Rx | Eric P Wed, Aug 22, 2018 | | 3rd | 3 2 1 go Rx2 | Keith C Wed, Aug 22, 2018 |
| Alyssa C | 5:00 Rx | With Ian | | Eric P | 5:22 Rx | With Wes | | Janalyn | 4:54 Rx | | | Deven D | 4:54 Rx | | | Keith C | 3 2 1 go Rx2 | | | Vince | 5:20 | With Eric. Not really sure of the time |
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METCON 8/22/18
(Time, Rx+, Rx2, Rx3)
4 Rounds for Time:
Run-400 m
Sled Push-40 m (90#/70#)
Sit Ups-40 reps (feet may be held)
Goal: Sub 21, CAP off at 24 minutes
Rx+: Sub 500 m run, strict sit ups
Rx: As written
Rx2: 70#/50#
Rx3: Run 300 m, 45#/35#
| 1st | 22:06 Rx+ | Kaddie Wed, Aug 22, 2018 | | 2nd | 17:55 Rx | Kami Wed, Aug 22, 2018 | | 3rd | 18:49 Rx | Alyssa C Wed, Aug 22, 2018 | | 1st | 20:08 Rx+ | Scott Chr Wed, Aug 22, 2018 | | 2nd | 20:31 Rx+ | Eric M Wed, Aug 22, 2018 | | 3rd | 21:02 Rx+ | Robson Wed, Aug 22, 2018 |
| Steve M | 16:05 Rx | | | Cammon | 18:17 Rx | | | Alyssa C | 18:49 Rx | | | Eric M | 20:31 Rx+ | | | Vince | 17:20 Rx | | | Tracie | 22:58 Rx | | | Katheryn | 21:30 Rx | | | Cherise | 24:00 Rx | Finished at the bell. | | Josh C | 22:37 Rx | | | Eric P | 20:05 Rx | I didn’t stop to walk so I’m considering that awesome | | Janalyn | 19:44 Rx | | | Deven D | 17:50 Rx | | | Kaddie | 22:06 Rx+ | Boots and I accidentally ran way too far on the first round | | Scott Chr | 20:08 Rx+ | | | Steven A | DNF | Love allergy season | | Keith C | 14:06 Rx2 | | | Scott B | 22:32 Rx | | | Kou | 18:20 Rx2 | | | Kami | 17:55 Rx | | | Hayleigh | 19:34 Rx | | | Robson | 21:02 Rx+ | | | Alfonso | 18:50 Rx | |
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WARM UP 8/22/18
(Check In)
FOAM ROLL- Calves, Quads, Lower and Upper and Upper Back
GROUP WARM UP
Jog-200 m
Frankensteins-20 m
Monster Walks-20 m
Toe Walk-20 m
Side Shuffle-20 m R/L
High Knees-20 m
Butt Kickers-20 m
Walking Groiner-10 m
Walking Inchworms-10 m
Crab Walk-10 m
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Start Team Challenge!
COOLDOWN
Calf Smash-2 min
Twisted Lizard- 2 min R/L
Forward Fold-1 min
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