 | WODs |  |
Thu, Jun 30 2016 |
| Good to Go | Plank Ladder | Foundations WOD #3 |
Good to Go
(Reps)
EMOM (10 min)
First, do 3 Inverted Burpees w/HSP
Then, Max V-Ups
Post Total V-Ups
(Scaled Inverted Burpees = 3 Burpees+3 HSP on Box)
| 0% |  | |  | 0% |
Planned: Tue,Oct20,2020 Tue,Mar19,2019 Tue,Jul31,2018 Tue,Sep26,2017 Thu,Oct13,2016 Thu,Jun30,2016
| Andrea | DND | Not Rx | | Akilah | 167 | Not Rx | | Erica | 84 | Not Rx | | Laurie | DND | Not Rx | | Steve R | 120 Rx | | | Stacie | 60 | Not Rx | | Michael B | 50 | Not Rx | | Stephanie | 20 | Box | | Sheyvette | 17 | Box | | Guy | 55 Rx | | | Brian B | 45 | ? | | Taryn B | 59 | Plates | | Roger ( | 124 Rx | | | Tara H | 65 | Box | | Amanda B | 56 | Box | | Stephine | 17 Rx | | | Esther | 72 | Box | | Roger L | 35 Rx | | | Brenda K | 32 | Plate | | Steve S | 68 Rx | | | Bill | 9 | Box | | Susan B | 43 | Box | | Haley | 30 | Box | | Becky | 68 | Box |
|
Plank Ladder
(Rounds)
Hold high or low plank (your choice) for
Rd 1- 10 seconds 10 seconds rest
Rd 2- 20 seconds 10 seconds rest
Rd 3- 30 seconds 10 seconds rest
Rd 4- 40 seconds 10 seconds rest
etc.
Post Rds completed. (The Rd before you couldn't do it anymore.)
| 0% | | | | 0% |
| Andrea | 30 | Not Rx | | Akilah | 70 | Not Rx | | Erica | 60 | Not Rx | | Laurie | 70 | Not Rx | | Steve R | 9 Rx | Not Rx | | Stacie | 40 | Not Rx | | Michael B | 70 | Not Rx | | Stephanie | 2 Rx | | | Sheyvette | 3 Rx | | | Guy | 7 Rx | | | Brian B | 4 Rx | | | Taryn B | 4 Rx | | | Roger ( | 6 Rx | | | Tara H | 3 Rx | | | Amanda B | 4 Rx | | | Stephine | 8 Rx | | | Esther | 4 Rx | | | Roger L | 3 Rx | | | Brenda K | 4 Rx | | | Steve S | 5 Rx | | | Bill | 5 Rx | | | Susan B | 6 Rx | | | Haley | 4 Rx | | | Becky | 7 Rx | |
|
Foundations WOD #3
(Distance)
7 Rounds for Distance
Row 1:00 for max meters
Rest :30 between sets
Stay between 20/25 S/M (strokes per minute)
*lowest round is score- like tabata
Skill Work:
Thrusters,
Rowing101
| 100% | | | | 0% |
Planned: Sat,Nov18,2017 Sat,Nov4,2017 Sat,Oct7,2017 Sat,Sep30,2017 Sat,Sep23,2017 Tue,Sep5,2017 Tue,Aug22,2017 Tue,Aug8,2017 Tue,Jul25,2017 Tue,Jun27,2017 Tue,Jun20,2017 Tue,Jun6,2017
| Josh Ku | DNF | Not Rx | | Karissa | 202 Rx | | | Mackenzie | 230 Rx | | | Robin | 188 Rx | | | Val | 202 Rx | | | Heather E | 164 Rx | | | Chan | 261 Rx | | | Shari | 222 Rx | | | Hadley | 214 Rx | | | Sawyer | 230 Rx | |
|
