WOD Blog
 | Sat, Oct 10 2015 |  |
 | Happy Birthday: Jeff H |
 | Welcome: Derek N |
| METCON 10/10/15 | WARM UP 10/10/15 |
METCON 10/10/15
(Time, Rx2)
With a partner
Wallball-60-40-20
Run-200-200-200 m(together)
SDHP-60-40-20
Run-200-200-200m(together)
Sit Ups-60-40-20
Run-200-200-200 m(together)
GOAL: Finish as a team under 28 mins CAP off at 34 mins
Rx+: 30#/10'-20#/9', 95#/65#,
Rx: 20#/10'-14#/9', 75#/55#
Rx2: 14#/9'-10#/8', 55#/35#
| Robbie | 19:39 Rx | Partnered with Marcelo | | Amalia | 24:38 Rx | Partners with Todd | | Thayna | 21:38 Rx | | | Brittanee | 29:09 Rx2 | 55# first set up SDHP, 35# the rest | | Ashley Al | 29:21 Rx2 | 55# first set SDHP, 35# the rest |
|
WARM UP 10/10/15
(No Results Tracked)
FOAM ROLL-Full body especially problem areas
GROUP WARM UP
Jumping Jacks-30 secs-30 secs
In Squat stance-Pull Aparts-30 secs-30 secs
Plank-30 secs-30 secs
Stationary Inchworms-30 secs-30 secs
Jog-400 m
Wallball-15 reps w partner
SDHP w barbell-15 reps w partner
COOL DOWN
Samson Stretch-1 min R/L
Wall Stretch-1 min
|
