WOD Blog

Wed, Dec 11 2019

Most Recent Benchmark:
Baseline on Sep 25, 2018 (517 days ago)

191210


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
hip-overhead-hip
presses
halos (both directions)
tricep extensions
good mornings (plate rests on scaps)
squat (plate against chest)

WOD:

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.

0% 0%
1st6 Noelle Wed, Dec 11, 2019
Sarah Yar Wed, Dec 11, 2019
Christi Wed, Dec 11, 2019
2nd5 Quimby Wed, Dec 11, 2019
Thera Wed, Dec 11, 2019
3rd4 Britney Wed, Dec 11, 2019
Crystal Fre Wed, Dec 11, 2019
Cady Wed, Dec 11, 2019
Patti Wed, Dec 11, 2019
1st6 Enrique Wed, Dec 11, 2019
2nd5 Rogan Wed, Dec 11, 2019
Chris M Wed, Dec 11, 2019
Rob W Wed, Dec 11, 2019
Randall Wed, Dec 11, 2019
3rd4 Pete F Wed, Dec 11, 2019
Ryley Wed, Dec 11, 2019

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!
Rob W5 Rx
Chris M5 Rx +21
Mark Row carry wiegjt up and down.
Rogan5 Rx
Sarah Yar6 Rx
Crystal Fre4 Rx
Jo 1st rnd 25#, 3 rnds 15#
Elizabeth #25/mod sit ups/
Britney4 Rx Ran with 25#plate
Noelle6 Rx
Cathy 5 +21 15#/atomic sit up off mats
Tarrah 8:24pm




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