WOD Blog
 | Sat, Nov 14 2015 |  |
 | Happy Birthday: Alec |
| PARTNER WOD 11/14/15 | WARM UP 11/14/15 |
PARTNER WOD 11/14/15
(Reps, Rx+, Rx2, Rx3)
AMRAP in 24 mins of
Burpee Box Jumps-4 reps
KB Swing-6 reps
Air Squat-8 reps
Sit ups-10 reps
At minute 12 stop and run 800 m as a team
GOAL: As a team perform over 17 rounds
Rx+: 30''/24''. 70#/53#. Sub Goblet Squat, KTE
Rx: 24''/20'', 53#/35#
Rx2: 20'', Sub Russian Swing 35#/20#
| Scott Chr | 505 Rx | Partner with Carl, ran extra 200m | | Ashley Al | 13 rounds Rx2 | Partner with Jana. 26# kb |
|
WARM UP 11/14/15
(No Results Tracked)
FOAM ROLL- Rollout full body, especially sore or problem
GROUP WARM UP
Samson Stretch-30 secs R/L
Side plank R/L-30 secs
---------------------------
3 rounds
Jumping Jacks-20 secs
Burpees-20 secs
Mtn. Climbers-20 secs
Flutterkicks-20 secs
----------------------------
With Partner
20 KB Swings each
5 Burpee Box Jumps
15 Sit Ups
COOLDOWN
Partner Hamstring Stretch and Calf smash-2 mins
|
