WOD Blog
 | Wed, Oct 24 2018 |  |
| METCON 10/24/18 | PARTNER FINISHER 10/23/18 | WARM UP 10/24/18 |
METCON 10/24/18
(Time, Rx+, Rx2, Rx3)
E2MOMx10
Sprint-200 m
STO-10 reps (125#/85#)
REST w/ time remaining
Score is slowest and fastest rounds added together.
Goal: Sub 3:00 minutes for your final score.
Tip: Choose a weight for the STO that you can do for 10 UNBROKEN reps. Try and match your score each round!
Rx+: 155#/105#
Rx2: 150 m run, 95#/65#
RX3: 75#/55#, treat STO as an AMRAP up to 10 reps.
| 1st | 2:59 Rx | Alyssa C Wed, Oct 24, 2018 | | 2nd | 3:00 Rx | Janelle Wed, Oct 24, 2018 | | 3rd | 3:09 Rx | Hayleigh Wed, Oct 24, 2018 | | 1st | 2:21 Rx | Scott Chr Wed, Oct 24, 2018 | | 2nd | 2:35 Rx | Wesly Wed, Oct 24, 2018 | | 3rd | 2:49 Rx | Todd N Wed, Oct 24, 2018 |
| Alyssa C | 2:59 Rx | | | Tracie | 2:49 | RX2.5 | | Eric M | 2:50 Rx | | | Heather Lo | 3:27 | 150 m yellow bar lifts | | Luis Mu | 2:32 Rx2 | | | Vince | 3:12 Rx2 | | | Katie H | 3:15 Rx2 | | | Janelle | 3:00 Rx | 1:47,1:13 | | Wesly | 2:35 Rx | 1:13+1:22 | | Keith C | 3:20 Rx3 | | | Todd N | 2:49 Rx | 1:05 & 1:44 | | Brett L | 3:24 Rx | | | Alfonso | 3:12 Rx2 | | | Hayleigh | 3:09 Rx | | | Courtney Chr | 2:28 Rx2 | 1:02 & 1:26 | | Scott Chr | 2:21 Rx | 1:03, 1:18 |
|
PARTNER FINISHER 10/23/18
(Reps, Rx+, Rx2, Rx3)
In a Team of 2.
AMRAP in 13 mins of
Bike-100 calories
Row-1000 m
Bar Muscle Up-30 reps
Goal: Crush it! Perform preferably in same sex teams and use only 1 Rower and 1 Bike per team
Rx+: Sub Ring Muscle Ups 45 reps
Rx: Must be same sex teams
Rx2: Blended teams allowed and a sub of Jumping BMU
| 1st | 13 BMU Rx | Janelle Wed, Oct 24, 2018 | | 2nd | 13:00 | Heather Lo Wed, Oct 24, 2018 | | 3rd | 24 bmu | Hayleigh Wed, Oct 24, 2018 | | 1st | 7 BMU Rx | Luis Mu Wed, Oct 24, 2018
Eric M Wed, Oct 24, 2018 | | 2nd | 11:49 Rx2 | Brett L Wed, Oct 24, 2018
Alfonso Wed, Oct 24, 2018 | | 3rd | 4 BMU's Rx2 | Keith C Wed, Oct 24, 2018 |
| Eric M | 7 BMU Rx | | | Luis Mu | 7 BMU Rx | | | Heather Lo | 13:00 | 100 cal bike 710 m row partner | | Janelle | 13 BMU Rx | partner was Boots | | Keith C | 4 BMU's Rx2 | Partner was Katie | | Alfonso | 11:49 Rx2 | With Brett | | Brett L | 11:49 Rx2 | With Alfonso | | Hayleigh | 24 bmu | With Hobs |
|
WARM UP 10/24/18
(Check In)
FOAM ROLL- Calves, Quads, Upper Back
GROUP WARM UP
Jog-200 m
Frankensteins-20 m
Monster Walks-20 m
Side Shuffle-20 m (10 R/L)
Bear Crawl-20 m
Crab Walk-20 m
High Knees-20 m
Butt Kickers-20 m
Run (at a faster pace)-200 m
------------------------------------
Thumbs Up-10 reps
Breaststrokes-10 reps
Upward Dog-30 secs
Downward Dog-30 secs
------------------------------------
Scap Pull-10 reps
Arch Hollows-10 reps
Strict or jump to Strict Pull Up-5 reps
Kipping Pull Up-5 reps
------------------------------------
Press Complex-5 reps of each
------------------------------------
Start interval metcon.
COOLDOWN
Lateral Band Opener-1 min R/L
Banded Bully-1 min R/L
Downward Dog w/ Foot Crossed-1 min R/L
|
