WOD Blog
 | Sat, Feb 20 2016 |  |
| Partner WOD 2/20/16 | WARM UP 2/20/16 | Other Results |
Partner WOD 2/20/16
(Time, Rx+, Rx2, Rx3)
With a complete stranger complete
Alternating Clusters-20 reps (95#/65#)
Burden Run-500 m (One member must hold a MB)
Alternating Clusters-20 reps (115#/75#)
Burden Run-400 m (One member must hold a MB)
Alternating Clusters-20 reps (135#/95#)
Burden Run-300 m (One member must hold a MB)
Alternating Clusters-20 reps (165#/115#)
Run-200 m
GOAL: Finish as a team under 23 mins CAP off at 27 mins
Rx+: Begin at 115#/75# final round 185#/135# Run with 30# MB
Rx: As written use 20# MB
Rx2: Sub Hang Powerclean & Jerk stay at 95#/65#, Use 14# MB
Rx3: See coach
| 1st | 26:38 Rx | Joslyn Sat, Feb 20, 2016 | | 2nd | 26:38 Rx2 | Linda Sat, Feb 20, 2016 | | 3rd | 19:44 | Carolyn Sat, Feb 20, 2016 | | 1st | 28.00 Rx | Charlie Sat, Feb 20, 2016 | | 2nd | 26:59 Rx | Scott Chr Sat, Feb 20, 2016 | | 3rd | 21:00 Rx2 | Kevin S Sat, Feb 20, 2016 |
| Joslyn | 26:38 Rx | | | Linda | 26:38 Rx2 | | | Scott Chr | 26:59 Rx | Not too bad for having to take my son to the bathroom in the middle of the workout! | | Charlie | 28.00 Rx | | | Kevin S | 21:00 Rx2 | | | Carolyn | 19:44 | Belinda |
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WARM UP 2/20/16
(Time)
FOAM ROLL-Ant Tib, Calves, Quads,Mid Back
GROUP WARM UP
Spiderman to Hammy-1 min
Praying Pose w hands OH-30 secs
Plank-30 secs
Thumbs Up Supers-30 secs
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Monster Walks-100 ft
Frankensteins-100ft
Buttkickers-100 ft
High Knees-100 ft
Jog-300 m w MB
MB Cleans w pauses-15 reps
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With a partner practice a few clusters
COOL DOWN
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