WOD Blog
 | Sat, Dec 5 2015 |  |
| GROUP METCON 12/5/15 | WARM UP 12/5/15 |
GROUP METCON 12/5/15
(Reps, Rx+, Rx2, Rx3)
With a 20 min timer running perform IN TEAMS OF 3
Row-100 calories AS A TEAM
Double Unders-200 reps AS A TEAM
(only 2 members may be moving at at time.)
then
5 rounds EACH of
5-Box Jumps 20'
5-TTB
5-Broad Jumps 6'/4'
(Step Ups allowed, Baseball style w teammates)
then
GTO-60 reps
(Each partner must do 1 rep each in order up to 60 reps)
With the time remaining
Burpees!!!
(All 3 perform this at the same time!)
GOAL: As a team over 100 burpees!
| Joslyn | 45 Reps of the GTO Rx | | | Ashley Al | 45 reps GTO Rx | 75# GTO |
|
WARM UP 12/5/15
(No Results Tracked)
FOAM ROLL-Full body especially sore areas, Calves, Traps and Quads
GROUP WARM UP
Row- 500 m
then
Jog around perimeter of gym 10 times
then
10 Burpees
10 Step Ups or Box Jumps
10 Hollow Rocks or TTB
then
Jump Rope 1 min
then
Review w Coach Tanner GTO
COOLDOWN
Samson Stretch-30 secs R/L
Downward Dog-1 min
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