WOD Blog
 | Sat, Oct 24 2015 |  |
 | Happy Birthday: Camron |
| METCON 10/24/15 | WARM UP 10/24/15 |
METCON 10/24/15
(Time, Rx2, Rx3)
24 min timer running with a partner perform
4 rounds for time of
Burpee 2 for 1's-10 reps
KB Swing-20 reps
Run-400 m
with time remaining
AMRAP of Snatch (1 to 1)
GOAL: Finish over 30 reps
Rx+: Full Snatch 135#/95#, 70#/53#
Rx: 115#/95#, 53#/35#
Rx2: 85#/55#, 35#DB/20#DB
Rx3: Sub OHS you decide weights, Run 300 m
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WARM UP 10/24/15
(No Results Tracked)
FOAM ROLL-Full body especially lower leg and sore or problem areas
GROUP WARM UP
2 rounds of
Burpee 2 for 1's w 5 Jumping Jacks-1 min
KB Swing-1 min
Jog-100-150 m-1 min
=================
Spiderman to hammy-20 sec R/L
PVC Passthroughs in squat or split-10-15
Burgener warm up
3 Position snatch stay with PVC
brief on WOD get with partner practice snatches
COOL DOWN
Calf Smash-2 mins w partner
Hamstring Stretch-1 min w partner
Lateral Opener-1 min R/L
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