WOD Blog
 | Wed, Nov 28 2018 |  |
 | Happy Birthday: Maria M |
| ABCON 11/28/18 | METCON 11/28/18 | WARM UP 11/28/18 |
ABCON 11/28/18 (Reps) 10 Min AMRAP: Hollow Rocks-10 reps (back and forth is one) Alternating V-ups-20 reps Bicycle Crunches-20 reps REST 1 min
| Derek N | 210 Rx | | | Pete | 100 Rx | | | Jonathan A | 206 Rx | | | Keith C | 110 Rx | | | Vince | 250 Rx | | | Alfonso | 160 Rx | |
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METCON 11/28/18 (Reps, Rx+, Rx2, Rx3) 6 Rounds for MAX reps: 1 min AMRAP-Shuttle Run* (10 m increments, touch the ground with one hand past the line each time) REST 30 secs 1 min AMRAP-Back Squat (165#/115#) REST 30 secs *Each completed shuttle run counts as one rep. Goal: Mystery Tip: Try to maintain a consistent, yet challenging pace on the shuttle run. On the squats, go by feel and consider taking short breaks when your pace starts to slow down. Since this workout has built in rest, your work effort is meant to be a more aggressive pace. Rx+: 185#/135# Rx: As written Rx2: 135#/95# Rx3: 95#/65# or see coach for MODWOD
| 1st | 167 Rx+ | Janelle Wed, Nov 28, 2018 | | 2nd | 177 Rx | Hayleigh Wed, Nov 28, 2018 | | 3rd | 151 Rx | Saori Wed, Nov 28, 2018 | | 1st | 181 Rx+ | Todd N Wed, Nov 28, 2018 | | 2nd | 181 Rx | Deven D Wed, Nov 28, 2018 | | 3rd | 176 Rx | Alfonso Wed, Nov 28, 2018 |
| Vince | 144 Rx2 | 88 sprints, 56 squats | | Cammon | 133 Rx | | | Jessie | 89 Rx2 | steady goal of 10 back squats | | Shane | 117 Rx | | | Derek N | 106 Rx | | | Ryan Pow | 127 Rx | | | Steve M | 112 Rx | Counted 'there & back' as 1 rep on shuttle run | | Bill | 125 Rx | | | Heather Lo | 132 | 15lb barbell | | Luis Mu | 100 Rx | | | Rhea | 163 | 15lb barbell, box squats | | Ian | 102 Rx | | | Scott B | 125 Rx | | | Kou | 120 Rx2 | | | Courtney Chr | 126 Rx2 | | | Rebecca W | 118 Rx2 | | | Janelle | 167 Rx+ | 29-32-26-27-26-27 | | Benjamin Ru | 126 Rx2 | | | Pete | 133 Rx | | | Gavin L | 73 Rx3 | SSB to box | | Steven A | 149 Rx3 | modwod row=69 + 165# BS=80 | | Jonathan A | 141 Rx2 | | | Keith C | 144 Rx2 | | | Hayleigh | 177 Rx | | | Todd N | 181 Rx+ | | | Saori | 151 Rx | | | Wesly | 156 Rx | | | Deven D | 181 Rx | | | Louise | 130 Rx3 | | | Josh C | 152 Rx | | | Brian S | 149 Rx2 | | | Alyssa D | 166 Rx2 | Highest shuttle= 18 | | Alfonso | 176 Rx | 86 sprint, 90 squats |
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WARM UP 11/28/18 (Check In) FOAM ROLL- Quads, Calves, Front of Shoulder GROUP WARM UP Shuttle Jog-2 mins Monster Walks-20 m Frankensteins-20 m Toe Walk-20 m Butt Kickers-20 m ------------------------------ Band Side Shuffle-10 m R/L Frog Pose-30 secs Hollow Rocks-10 reps Pray Pose to Hammy-30 secs ------------------------------ Kang Squat-10 reps Back Squat-5 reps ------------------------------ Explain metcon and give time to load up back squat! COOLDOWN Couch Stretch-2 mins Calf Smash-2 mins Upward Dog-1 min
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