WOD Blog
 | Sat, Jan 9 2016 |  |
| PARTNER WOD 1/9/16 | WARM UP 3/4/17 | Other Results |
PARTNER WOD 1/9/16
(Time, Rx+, Rx2, Rx3)
In a team of 2 perform
TTB-80 reps
Hang Deadlift(RDL)-80 reps
Pull Ups-80 reps
STO-80 reps
Rules: Only one team member may be moving at a time anytime they drop barbell or from pull up bar BOTH members must complete 5 High five Burpees simultaneously before resuming chipper.
GOAL: Finish under 25 mins CAP off at 30 mins
Rx++++: 315#/205# for Deadlift, STO 225#/135# can be done from back rack, Sub CTB Pull Up
Rx: 225#/155#, 135#/95#
Rx2: 175#/115#, Sub ring rows, 115#/75#
Rx3: See coach
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WARM UP 3/4/17
(No Results Tracked)
FOAM ROLL-Full body especially, Traps, Forearms, Lats,QUADS!! BOOTY!
GROUP WARM UP
Monster Walks-50ft
Frankensteins-50ft
Buttkickers-50ft
High Knees-50ft
Jog-200 m
-----------------------
Band Push Press or Push Ups-30secs
Wallballs or Air Squats-30 secs
Stationary Inchworm or KB Swings-30 secs
Downward dog-15 secs
Upward dog-15 secs
Samson Stretch w Side Reach R/L-20 secs
Hip Bridge-30 secs
Plank-30 secs
COOLDOWN
Couch Stretch-30 secs
Forearm smash-2 mins
Foam Roll Lats upper back and glutes
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