WOD Blog
 | Wed, Oct 17 2018 |  |
| METCON 10/17/18 | WARM UP 10/17/18 | SKILLCON 10/17/18 |
METCON 10/17/18
(Reps, Rx2, Rx3)
8 Rounds for MAX reps:
30 Secs Machine (bike preferred)
30 Secs Rest
30 Secs Max DB Clean (50#-55#/35#)
30 secs Rest
*Please reset your machine each round.
Find a partner! One can start on the bike, one can start with the DB's. Only use the rower if necessary.
Goal: 200/160 Reps
Tip: Since this workout has built in rest, try to keep an aggressive pace while you are working.
Rx: As written
Rx2: 35#/20# pair
Rx3: 20#12# pair
| 1st | 170 Rx | Alyssa C Wed, Oct 17, 2018 | | 2nd | 137 Rx | Saori Wed, Oct 17, 2018
Lacey Wed, Oct 17, 2018 | | 3rd | 129 Rx | Sandra D Wed, Oct 17, 2018 | | 1st | 274 Rx | Seth B Wed, Oct 17, 2018 | | 2nd | 201 Rx | Wesly Wed, Oct 17, 2018 | | 3rd | 185 Rx | Grant H Wed, Oct 17, 2018 |
| Eric F | 177 Rx | | | Derek N | 161 Rx | | | eli r | 146 Rx | | | Alyssa C | 170 Rx | | | Tracie | 152 Rx2 | | | Brenda L | 168 Rx2 | | | Sandra D | 129 Rx | | | Jeremy B | 158 Rx | 50lb | | Diana W | 152 Rx2 | | | Grant H | 185 Rx | | | Cherise | 92 Rx | | | Ian | 200 Rx2 | | | Katheryn | 139 Rx2 | | | Vince | 186 Rx2 | | | Benjamin Ru | 138 Rx2 | GJ Team! | | Rebecca C | 97 Rx2 | | | Lacey | 137 Rx | | | Wesly | 201 Rx | Bike/DB Clean - 16/10,16/10,16/10,16/10,15/10,15/10,15/8,15/9 | | Deven D | 181 Rx | 55# | | Louise | 150 Rx3 | | | Todd N | 178 Rx | | | Scott B | 118 Rx | | | Brett L | 146 Rx | | | Steven P | 144 Rx2 | | | Courtney Chr | 141 Rx2 | | | Saori | 137 Rx | | | Jonathan A | 144 Rx2 | | | Seth B | 274 Rx | 55 # DBS |
|
WARM UP 10/17/18
(Check In)
FOAM ROLL- Calves, Traps, Front of Shoulder, lower back
6 Sets- work in with a partner if needed
30 Seconds Bike (moderate pace)
30 secs OFF
Round 1-4: KB Deadlift (right arm round 1, left arm round 4)
Round 2-5: Plank Hold
Round 3-6: Hip Bridge Hold
-------------------------------------
Stationary Inchworm into Upward Dog-5 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Seated Forward Fold-30 secs
Reverse Plank-30 secs
-------------------------------------
Begin Metcon and practice DB clean.
COOLDOWN
Seated Forward Fold-2 mins
Reverse Shoulders-1 min
Quad and Back Smash
|
SKILLCON 10/17/18
(Weight)
5 Rounds
Weighted Plank-30 secs-1 min
Good Morning-10 reps
Russian Twist-20 reps
REST 1 min
Try to increase load on the weighted plank and good morning as form allows.
|
