WOD Blog
 | Sat, Sep 12 2015 |  |
 | Happy Birthday: Leslie & Kara C |
| INDIVIDUAL WOD 9/12/15 | WARM UP 9/12/15 |
INDIVIDUAL WOD 9/12/15
(Time, Rx2)
5-10-15-20-25
Pushball
Alternating DB Snatch
Sit Up
Run-200 m after each round(Does not count toward reps)
GOAL: Finish under 17 mins CAP off at 21 mins
Rx+: 30#/10'-20#/9', 70#/55#, Sub TTB
Rx: 20#/10'-14#/9', 55#/35#
Rx2: 14#/9'-10#/8'-35#/20#
| Carolyn | 18:13 Rx2 | 25# | | Christopher G | 21:10 Rx2 | 40 lb. kettlebell |
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WARM UP 9/12/15
(No Results Tracked)
FOAM ROLL-Full body, mobilize problem areas
GROUP WARM UP
Samson Stretch-30 secs R/L
Inchworms-30 secs
Jog or Row-500 m
Pushball-15 reps
KB Swing-15 reps
Side Plank w hip dip-15 R/L
INDIVIDUAL COOL DOWN
Couch Stretch w Samson Stretch-30 secs R/L
Hamstring Stretch-1 min R/L
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