WOD Blog

Wed, Dec 11

Most Recent Benchmark:
Baseline on Sep 25, 2018 (442 days ago)


Metcon: Rounds
Warm up:

With a bumper plate, athlete choice of weight. (Trainers:  refer to video)

3 rounds not for time, 10 reps of each:
trunk rotations
golf swing
halos (both directions)
tricep extensions
good mornings (plate rests on scaps)
squat (plate against chest)


RX-35/25# plate

16 minute AMRAP for completed ROUNDS only (don't include reps in score)

7 atomic situps
14 OH lunges
200 meter run

Same plate is used throughout entire wod.

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1st6 Christi Today!
2nd5 Quimby Today!
Thera Today!
3rd4 Cady Today!
Patti Today!
1st6 Enrique Today!
2nd5 Randall Today!
3rd4 Pete F Today!
Ryley Today!

Patti4 Rx 100 short of 5 rds
Cady4 Rx
Ryley4 Rx 4+21
Randall5 Rx
Kelly B 10# plate
Josh B 25#
Pete F4 Rx
Enrique6 Rx 6+3
Thera5 Rx 5+17
Christi6 Rx
Quimby5 Rx almost 6!
Cathy12:00pm...3 2 1 GO!
Crystal Fro12:00pm...3 2 1 GO!
Annika12:00pm...3 2 1 GO!
Alissa12:00pm...3 2 1 GO!
Rob W12:00pm...3 2 1 GO!
Ben12:00pm...3 2 1 GO!
Tarrah 8:24pm

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