WOD Blog
 | Sat, Mar 26 2016 |  |
 | Happy Birthday: Joe Li |
| GROUP WOD 3/26/16 | WARM UP 3/26/16 |
GROUP WOD 3/26/16
(Rounds)
LAST PERSON STANDING...
For as long as possible perform
EVEN MINS
Powerclean-5 reps
Pushballs-10 reps
Double Unders-30 reps
ODD MINS
Row-200 m/Run-200 m*
*alternate between Run and Row on ODD mins
GOAL: Be the last one standing!! Or last 10 rounds
Rx+: 165#/115#, 30#/10'-20#/9'
Rx: 135#/95#, 20#/10'-14#/9'
Rx2: HPC 95#/65#, 14#/10'-10#/8' Sub Lateral Hops, Run only and 150m
Rx3: See coach
| 1st | 2 | Charlie Sat, Mar 26, 2016 |
| Charlie | 2 | Din't make time on the second round. I keep on going until the end |
|
WARM UP 3/26/16
(No Results Tracked)
FOAM ROLL-Full body especially calves,quads,traps and forearms
GROUP WARM UP
Row-1 min
Jump Rope-1 min
Jog-400 m
Pushballs-15 reps
w barbell
GM-15 reps
Barbell Row-15 reps
Hangclean-15 reps
COOLDOWN
Calf Smash-2 mins
Band Hamstring or partner stretch-2 mins
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