WOD Blog
 | Sat, Sep 26 2015 |  |
| TEAM WOD 9/26/15 | WARM UP 9/26/15 |
TEAM WOD 9/26/15
(Time, Rx2)
Remember next week is partner week!! aka. Fall Friend Week! Mon-Sat is FREE for your friends!
In teams of 2 perform 6 alternating rounds (6 each) of
Thruster-7 reps
Lateral Burpee-5 reps
Run-100 m
INSTRUCTIONS:
While one partner is performing triplet the other may do Double Unders. Every DU=1 sec off your total TEAM time.
GOAL: Finish as a team under 22 mins CAP off at 28 mins
Rx+: 115#/75#
Rx: 95#/65#
Rx2: 75#/55#, Sub Jumping Squats.
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WARM UP 9/26/15
(No Results Tracked)
FOAM ROLL-Full body sore areas or problem areas primarily
GROUP WARM UP-
Hip Rotations-30 sec R/L
Samson Stretch-30 secs R/L
Burpee-30 secs
Air squats-30 secs
then
Walking Lunges-50 ft
Inchworms-50ft
Side Shuffles-100ft
High Knees-100 ft
Butt Kickers-100ft
Jog-400 m
INDIVIDUAL COOL DOWN-
Couch Stretch-1 min R/L
Wall Stretch-1 min
Rollout T spine-1 min
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