WOD Blog
 | Sat, Aug 29 2015 |  |
| METCON 8/29/15 | WARM UP 8/29/15 |
METCON 8/29/15
(Time, Rx2)
With a partner perform
6 rounds of
Burpee High Fives-20 (together)
Alternating Box Jumps-20 reps
WallBall Over Bar to Partner-20 reps(This will be explained at the WOD)
Jog-200 m(one partner must hold Wallball)
GOAL: Finish as a team under 20 mins. CAP off at 24 mins
Rx+: 36'/30', 30#/20#
Rx: 30'/24', 20#/14#
Rx2: 20', 14#/10#
| Robbie | 27:39 Rx | 20 lbs Medicine ball, 36' box jumps, partner was Sam | | Carolyn | 24:00 Rx2 | 20', 14# 4 rounds, Jocelyn | | Charlie | 217 Rx | |
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WARM UP 8/29/15
(Check In)
FOAM ROLL- Any problem areas, aswell as glutes,quads and calves
GROUP WARM UP
led by Todd
Samson Stretch-20 secs R/L
Spiderman to Hammy-20 secs R/L
Outside leg Mtn. Climbers-20 secs
Pogo Jumps-20 secs
Side to Sides-20 secs
Foursquare-20 secs
Jumping Jacks-20 secs
Jog-200 m
Intro and explain partner
Burpee High Fives then WB over Bar.
INDIVIDUAL COOLDOWN
Pigeon Stretch-2 mins R/L
Calf Smash-2 mins
Lateral Opener-1 min R/L
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