WOD Blog
 | Wed, Oct 10 2018 |  |
 | Happy Birthday: Jeff H |
| SKILL WORK 10/10/18 | WARM UP 10/10/18 | METCON 10/10/18 |
SKILL WORK 10/10/18
(Reps, Rx+, Rx2, Rx3)
12 Min AMRAP:
Alt Pistol-10 reps
Pallof Press-10 reps each side
Roll Outs-15 reps
More advanced may add weight to pistols. If you are still working on pistols, choose a challenging modification. On roll outs, go out as far as you can while maintaining a hollow body position, or sub 7 inchworms walking out to a push up plank position and back up.
| Wesly | 3 rounds Rx | | | Ian | 3 rounds Rx2 | | | Eric P | 4 + 13 Rx | | | Keith C | 3 rounds Rx2 | | | Alfonso | 4 rounds Rx | |
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WARM UP 10/10/18
(Check In)
FOAM ROLL- Lats, back, calves, forearms
GROUP WARM UP
Sled Push (45#/35#)-40 m
Jump Rope-60 reps
Close Stance Air Squat-20 reps
Lateral Step Up-10 Reps R/L
Step up or Box Jump-5 reps
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Hip Rotations-20 reps R/L
Spiderman to Hammy-30 secs
Upward Dog (stretch forearms)-30 secs
Downward Dog-30 secs
Hip Bridge-30 secs
Q-ped Rotations-10 reps R/L
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Begin skill work, practice pistols or modifications before starting
COOLDOWN
Banded Hamstring Stretch-2 min R/L
Rig Calf Stretch-1 min R/L
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METCON 10/10/18
(Time, Rx+, Rx2, Rx3)
For Time!
Double Unders-80 reps
Box Jumps-40 reps
DB/KB Deadlifts-20 reps
Single Arm OH Carry-100 m
Sled Push-100 m
Single Arm OH Carry-100 m
KB/DB Deadlifts-20 Reps
Box Jumps-40 reps
Double Unders-80 reps
Men use a 24 inch box, 50# DB's or 53# KB's, 90# sled. Ladies use 20 inch box, 35# DB's or KB's, 70# sled.
Goal: sub 15, cap OFF at 21.
Tip: Try to pace so that the second half is faster than the first.
Rx+: 70#/50#-53#, 110#/90# sled
Rx: As written
Rx2: 35#/20# pair, 20''/16'' box, jump for half the reps, 70#/50# sled
Rx3: 20#/12# pair, 20''/16'',
| 1st | 14:53 Rx | Alyssa C Wed, Oct 10, 2018 | | 2nd | 16:37 Rx | Saori Wed, Oct 10, 2018 | | 3rd | 17:34 Rx | Julia Goldst Wed, Oct 10, 2018 | | 1st | 18:19 Rx+ | Jonathan K Wed, Oct 10, 2018 | | 2nd | 19:26 Rx+ | Todd N Wed, Oct 10, 2018 | | 3rd | 14:15 Rx | Wesly Wed, Oct 10, 2018 |
| Spencer Da | 16:54 Rx2 | Rx2 | | Jonathan K | 18:19 Rx+ | RX+ baby | | Cammon | 19:23 Rx | | | Rebecca C | 21:03 Rx2 | Subbed step-ups | | Tracie | 15:27 Rx2 | | | Vince | 15:45 | 35# Db all else RX | | Brenda L | 17:22 Rx2 | | | Alyssa C | 14:53 Rx | | | Cherise | 21:00 DNF Rx | DU PR ☺ | | Diana W | 17:06 Rx2 | | | Julia Goldst | 17:34 Rx | | | Mitchell R | 20:27 Rx | | | Wesly | 14:15 Rx | | | Ian | 19:13 Rx2 | | | Deven D | 16:24 Rx | | | Janalyn | 19:11 Rx | | | Scott B | 21:00 Rx | Finished last boxj's | | Saori | 16:37 Rx | | | kennedy j | 00 | 00 | | Eric P | 14:41 Rx | | | Keith C | 17:54 Rx2 | | | Grant H | 14:55 Rx | | | Katheryn | 21:00 DNF Rx2 | 30/80 last D-Us | | Todd N | 19:26 Rx+ | | | Alfonso | 16:01 Rx2 | 160 single unders, 20 inch box | | Robson | 16:09 Rx | |
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