WOD Blog
 | Sat, Nov 7 2015 |  |
| PARTNER WOD 11/7/15 | INDIVIDUAL WOD 11/7/15 | WARM UP 11/7/15 |
PARTNER WOD 11/7/15
(Reps, Rx+, Rx2, Rx3)
With a 20 min timer running
In teams of 2 preferably (guy/girl)
Hand Release Push Ups-80 reps
Row-1000 m/100 reps for Rx+
Box Overs-120 reps
Farmers Carry-1000ft.(This will be explained during WOD) 5 burpees to plate each time you drop either the plate or the db
Run-1000 m total (in 100 m relays)
Ground to Overhead-AMRAP with time remaining.
GOAL: Finish run get at least 10 reps of the GTO as a team
Rx+: Sub HSPU, SDHP 95#/65#, Jump Overs 20', 185#/115#
Rx: 20' Step overs allowed. 35# plate & 55# DB/25# plate & 35# db 135#/95#
Rx2: 20' Sub DB GTO
Rx3: Coach determines height off box, Sub Plate to OH 55#/35#
| Robbie | 53 GTO (partnered with Herman) Rx | | | Brandon He | 53 GTO (partnered with Robbie) Rx | |
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INDIVIDUAL WOD 11/7/15
(Time, Rx+, Rx2, Rx3)
3 rounds for time of
Pushball-30-20-10
KB Swing-30-20-10
Hand Release Push Up-30-20-10
Run-200 m
GOAL: Finish under 15 mins CAP off at 18 min
Rx: 20#/10'-14#/9', 53#/35#
Rx2: 14#/9'-10#/8, 35#/26#
Rx3:14#/9'-10#/8', Russian Swing 26#/20#, Incline Push Up
| Jacob W | 13:10 Rx | full wall balls | | Todd N | 12:00 Rx | Full Wall Balls | | Jonah | 9:50 Rx | |
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WARM UP 11/7/15
(No Results Tracked)
FOAM ROLL-Full body especially sore areas, forearms and calves.
GROUP WARM UP-
Samson Stretch-30 secs R/L
Groiner-30 secs R/L
Plank-30 secs
Push Ups-15 secs
Side to side hops-15 secs
Front to Back hops-15 secs
Jumping Jacks-15 secs
Four Square Hops-15 secs
Plate Rotations-15 secs R/L
Plate Row-15 secs
Plate Press-15 secs
Plate to Overhead-15 secs
__________________________
Jog/Row-200 m w partner
Set up and brief on WOD.
COOL DOWN-
Partner Calf Smash-2 mins
Partner Chest stretch-2 mins
Partner Hamstring Stretch-2 mins
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