WOD Blog
 | Wed, Nov 7 2018 |  |
| SKILLCON 11/7/18 | METCON 11/7/18 | WARM UP 11/7/18 |
SKILLCON 11/7/18 (Weight, Rx2, Rx3) 6-2 Min Rounds Single leg Box Jump (start low)-5 reps R/L Farmers Carry-40 m Try to increase height and weight as tolerated. Start low on the single leg box jump and try to have a soft balanced landing. Record score as your heaviest weight used on farmer's carry. Put in comments how high you jumped. Rx: As written Rx2: Sub a box jump with both feet. Start as low as needed. Rx3: Sub 5 lateral step ups R/L
| 1st | 70 Rx | Janelle Wed, Nov 7, 2018 | | 2nd | 53 Rx | Janalyn Wed, Nov 7, 2018 | | 3rd | 50 Rx | Katheryn Wed, Nov 7, 2018 | | 1st | 100 # db'S Rx | Wesly Wed, Nov 7, 2018 | | 2nd | 90 lbs dumbbells Rx | Derek N Wed, Nov 7, 2018 | | 3rd | 80# Rx | Deven D Wed, Nov 7, 2018 Vince Wed, Nov 7, 2018 |
| Derek N | 90 lbs dumbbells Rx | 20in | | Shane | 53 Rx | | | Vince | 80 # DBs Rx | | | Katheryn | 50 Rx | 12' jumps | | Wesly | 100 # db'S Rx | | | Janelle | 70 Rx | 70# KB's | | Deven D | 80# Rx | | | Janalyn | 53 Rx | 17 inches. | | Joshua B | 55 Rx | 25 inches |
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METCON 11/7/18 (Rounds, Rx+, Rx2, Rx3) 18 Min AMRAP Russian KB Swing-16 reps (53/35) Box Jump (24''/20'')-8 reps Shuttle run-80 m REST 1 minute Score is rounds + Reps. Shuttle Run counts as 8 reps (10 m per rep) Ex: Rich finishes 8 rounds+20 m shuttle run his score is 8+26. Goal/Tip: Treat each round as a sprint. Don't hold back! Rx+: 70#/53#, 30''/24'' Rx: As written Rx2: 35#/26#, jump for half the reps Rx3: 26#/20#, 20''/16'', step ups allowed. Or see coach for MODWOD.
| 1st | 9 Rx | Alyssa C Wed, Nov 7, 2018 | | 2nd | 8+28 Rx | Saori Wed, Nov 7, 2018 | | 3rd | 8+14 Rx | Julia Goldst Wed, Nov 7, 2018 | | 1st | 9 Rx | Nate D Wed, Nov 7, 2018 Wesly Wed, Nov 7, 2018 Derek N Wed, Nov 7, 2018 | | 2nd | 8+30 Rx | Shane Wed, Nov 7, 2018 | | 3rd | 8+28 Rx | Deven D Wed, Nov 7, 2018 |
| Derek N | 9 Rx | | | Alyssa C | 9 Rx | 10 seconds to spare | | Shane | 8+30 Rx | Made through 9th round was just 20m short of the run | | Vince | 8 Rx | | | Tracie | 7 | RX1.5 35#KB 16' box jumps | | Rhea | 5 | step onto weight, walk 4 trips, 10lb KB | | Heather Lo | 5 + 16k, 6 boxstep Rx3 | | | Brenda L | 7 +16 Rx2 | | | Luis Mu | 7+16 Rx2 | | | Katheryn | 8 Rx | | | Cherise | 7 Rx | | | Ryan Pow | 8 Rx | | | Kou | 8 Rx2 | Everything Rx except for women's weight :D | | Lacey | 7 AND 1/3 Rx | 2 STEP UPS FOR A FEW OF THE ROUNDS | | Rebecca W | 8 Rx | | | Katie H | 7 Rx | | | Janalyn | 8 Rx | | | Deven D | 8+28 Rx | | | Wesly | 9 Rx | | | Janelle | 8 Rx | | | Parker | 8 + 19 Rx | | | Eric F | 8 Rx | | | Julia Goldst | 8+14 Rx | | | Saori | 8+28 Rx | | | Joshua B | 8 Rx | | | Hayleigh | 8 Rx | | | Todd N | 8 Rx | | | Nate D | 9 Rx | |
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WARM UP 11/7/18 (Check In) FOAM ROLL: Quads, Calves, Lats, Back, Traps GROUP WARM UP 5 MIn AMWAP: Single Leg Plate Taps-5 reps R/L Russian Swing-10 reps Lateral Step Up-5 reps R/L Shuttle Jog-40 m --------------------------------- Mountain Climber to Outside of Leg (stretch hips)-20 reps Inchworm into Upward Dog-5 reps Downward Dog-30 secs Kneeling Forearm Stretch-30 secs Hollow Hold-30 secs Calf Stretch on Rig or Side of Box-20 secs R/L --------------------------------- Review skill and practice single leg box jump before starting. COOLDOWN Rig Calf Stretch-1 min R/L Standing Forward Fold-1 min Trap Smash-2 mins
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