WOD Blog
 | Sat, Mar 5 2016 |  |
| PARTNER WOD 3/5/16 | WARM UP 3/5/16 | Other Results |
PARTNER WOD 3/5/16
(Time, Rx+, Rx2, Rx3)
Partner WOD
Med ball Sprints-5x200 m EACH-Alternating with partner
then
Wallballs-100 reps
KB Swings-100 reps
Both may be moving for this couplet partition reps as desired. Only one MB and KB per team
then
30 High Five Burpees simultaneously
end with
20 Partner Deadlifts
GOAL: Finish under 19 mins CAP off at 23 mins
Rx+: 30#/10'-20#/9', 70#/53#, 500#/350#
Rx: 20#/10'-14#/9', 53#/35#, 405#/295#
Rx2: 14#/10'-10#/8', 35#/26#, 315#/245#
Rx3: See coach for individual WOD
| 1st | 23;00 Rx2 | Linda Sat, Mar 5, 2016
Anna H Sat, Mar 5, 2016
Cherise Sat, Mar 5, 2016 | | 1st | 21:57 Rx2 | Steven D Sat, Mar 5, 2016 | | 2nd | 23:35 Rx2 | Charlie Sat, Mar 5, 2016 |
| Charlie | 23:35 Rx2 | | | Cherise | 23:00 Rx2 | DNF; Linda and I finished the WB and KB | | Anna H | 23:00 Rx2 | Joslyn | | Steven D | 21:57 Rx2 | Did it individually. | | Linda | 23;00 Rx2 | DNF, got through WB & KB w/ Cherise |
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WARM UP 3/5/16
(No Results Tracked)
FOAM ROLL-Full Body especially Calves,Hamstrings,Quads,Traps
GROUP WARM UP
Samson Stretch-20 secs R/L
Hip Bridge-20 secs
Side Plank w hip dips-20 secs R/L
Jumping Jacks-20 secs
Side to side hops-20 secs
Foursquare hops-20 secs
Scissor jumps-20 secs
Hands OH fingers interlaced air squats-20 secs
Burpees-20 secs
Push Ups-20 secs
Jog-200 m
Stationary Inchworms-40 sec
Downward Dog-20 secs
Upward Dog-20 secs
COOLDOWN
Hamstring Stretch-2 mins
Calf Smash and Traps smash-2 mins
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