WOD Blog
 | Sat, Feb 6 2016 |  |
| PARTNER WOD 2/6/16 | WARM UP 2/6/16 | Other Results |
PARTNER WOD 2/6/16
(Reps, Rx+, Rx2, Rx3)
With a partner perform 5 rounds EACH of
Power clean-1 min AMRAP
REST 1 min
Lateral Burpee-1 min AMRAP
REST 1 min
Wallball-1 min AMRAP
REST 1 min
As one partner works the other rests. Partner 1 begins at Powerclean and works down while partner 2 rests or performs swings. etc.
(Optional Active Rest) KB Swing
GOAL: Finish over 500 reps as a team
Rx+: 185#/115#, 30#/10'-20#/9',70#/53#
Rx: 155#/85#,20#/10'-14#/9', 53#/35#
Rx2: sub deadlift 95#/65#, 14#/9'-10#/8' Russian Swing 35#/20# DB
Rx3: See Coach Todd and Tanner
| 1st | 637 Rx | Bailey J Sat, Feb 6, 2016 | | 2nd | 543 Rx | Cherise Sat, Feb 6, 2016
Carolyn Sat, Feb 6, 2016 | | 3rd | 556 Rx2 | Joslyn Sat, Feb 6, 2016 | | 1st | 263 Rx+ | Charles G Sat, Feb 6, 2016 | | 2nd | 225 Rx+ | Scott Chr Sat, Feb 6, 2016 | | 3rd | 698 Rx | Spencer Ch Sat, Feb 6, 2016 |
| Eric M | 566 Rx2 | | | Carolyn | 543 Rx | Cherise...we kicked butt!! | | Cherise | 543 Rx | Partner: Carolyn | | Linda | 556 | 75# DL, 14#/8', 26# KB w/ Joslyn | | Joslyn | 556 Rx2 | 75# power clean; 35# KB; partner: Linda | | John L | 486 Rx2 | Sub Power Clean for DL | | Spencer Ch | 698 Rx | W/ Chris Gardner | | Bailey J | 637 Rx | Robbie as partner | | ALI A | 482 Rx2 | Keith as partner | | Charles G | 263 Rx+ | Lone wolf | | Anna H | 508? Rx2 | Sick kyrie was my partner | | Keith C | 482 Rx2 | Ali was partner | | Julia Goldst | 0 | Powerlifting stuff | | Scott Chr | 225 Rx+ | 225 myself at Rx+, Heidi was partner and got 205 at Rx2 |
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WARM UP 2/6/16
(No Results Tracked)
FOAM ROLL-Full body especially traps,forearms,calves and quads
GROUP WARM UP
Jog-400 meter (10 laps in gym)
Burpees-10 reps
KB Swing or Band GM-30 secs
Thumbs interlaced and OH air squat-30 secs
Inchworms w push ups-1 min
Side Plank-15 secs R/L
Donkeykicks-15 secs R/L
Samson Stretch-30 secs
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with partner perform 10-15 cleans & wallballs perform beginning WOD
COOL DOWN
Couch Stretch-1 min R/L
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