WOD Blog
 | Wed, Oct 31 2018 |  |
 | Happy Birthday: Camden Zirki |
| METCON 10/31/18 | WARM UP 10/31/18 | SKILLCON 10/31/18 |
METCON 10/31/18
(Time, Rx+, Rx2, Rx3)
4 Rounds For Time:
Double Unders-30 reps
Bench Press or floor press-20 reps (155#/95#)
DB Deadlift-10 reps (50#/35# pair)
HSPU-5 reps
Goal: Sub 15 cap at 18 mins
Tip: This is a shoulder intensive workout. Make sure to stop well short of failure on bench press and shake out your arms between sets.
Rx+: 185#/115#, 70#/50# pair, sub strict HSPU
Rx: As written
Rx2: 115#/75#, 35#/20#, lateral hop over DB, Two ab mats allowed or sub HRPU.
Rx3: 75#/55#, 20#/12#, sub singles, sub incline push ups
| 1st | 14:13 Rx+ | Julia Goldst Wed, Oct 31, 2018 | | 2nd | 14:12 Rx | Janelle Wed, Oct 31, 2018 | | 3rd | 17:09 Rx2 | Alyssa C Wed, Oct 31, 2018 | | 1st | 14:55 Rx+ | Charles G Wed, Oct 31, 2018 | | 2nd | 15:14 Rx | Todd N Wed, Oct 31, 2018 | | 3rd | 16:45 Rx | Scott Chr Wed, Oct 31, 2018 |
| Vince | 16:10 | 115# BP for 2 rnds, 95# for 2 rnds, 50# DB deadlift, DUs, 2 mats HSPU | | Tracie | 12:46 | RX2.5 | | Eric M | 13:09 Rx2 | Did everything Rx besides bench | | Bill | 17:35 | modwod: 115# BP; 50# DB DL; 60 Singleunders; HRPU | | Alyssa C | 17:09 Rx2 | Sub strict HSPU W/ 2 an mats. Need to work on kipping | | Ian | 15:36 Rx2 | 135#, 60 SU, HRPU (2 rounds) | | eli r | 18:00 Rx | 230 | | Scott Chr | 16:45 Rx | | | Kou | 18:00 Rx2 | Just needed 5 HRPU | | Grant H | 18:00 Rx | 4 HSPU shy of finishing | | Todd N | 15:14 Rx | | | Keith C | 18:00 Rx2 | DNF | | Wesly | 17:20 Rx2 | 135 bench | | Janelle | 14:12 Rx | | | Charles G | 14:55 Rx+ | | | Julia Goldst | 14:13 Rx+ | |
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WARM UP 10/31/18
(Check In)
FOAM ROLL- Quads, Traps, Front of Shoulder
GROUP WARM UP
Jump Rope-2 mins
Sled Push (45#/35#)-40 m
Bear Crawl-40 m
Walking Inchworm w/ Push Up-10 m
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YTWL's-10 reps each
Scap Push Up-10 reps
Walking Plank-10 reps each arm
Downward Dog w/ Shoulder Taps-20 reps
Handstand Hold-30 secs
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Bench or Floor Press w/ empty Bar (pause on chest)-10 reps
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Go over skill! Load up weight for bench afterwards.
COOLDOWN
Lateral Band Opener-1 min R/L
Banded Bully-1 min R/L
Standing Forward Fold w/ Fingers Interlaced-1 min
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SKILLCON 10/31/18
(Weight, Rx+, Rx2)
w/ a 17 min timer:
5 sets
Sled Push-20 m (heavy weight)
Handstand Hold-30 secs
REST 1 minute
Add weight each round to your sled working towards something heavy. On the handstand hold channel your inner gymnast. Think about having a tight core, pushing up towards the ceiling, and keeping your legs together toes pointed.
Rx+ Handstand Walk 10 m
Rx: As written
Rx2: Sub an incline plank or plank hold.
| Vince | 5 rnds Rx | | | Keith C | 5Rds Rx | 165# sled push | | Wesly | 260 Rx | | | Janelle | 170 Rx | |
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