WOD Blog
 | Sat, Apr 9 2016 |  |
| METCON 4/9/16 | KARENNIE 4/9/16 | WARM UP 4/9/16 |
METCON 4/9/16
(Time, Rx2, Rx3)
10-2 min rounds(5 per person)
Partner #1 performs triplet
6-TTB
8- reps Alternating DB Snatch
20-Air Squats
once partner #1 finishes triplet then
Partner #2
Immediately Rows AMCAP-With the remaining time.
After partner #1 does 5 rounds of triplet (10 mins) one mins to REST then switch.
REST 5 mins then
10 mins total for both to work up to a
Overhead Squat-2 reps
GOAL: Row over 100 calories as a team (hit over 80% of your best OHS)
Rx: 55#/35#
Rx2: 35#/20#,Sub Front Squat instead of OHS and KTC
Rx3: See individual workout
| David P | 633 Rx | with my wife | | Emily Be | 60 Rx3 | Wallballs |
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KARENNIE 4/9/16
(Time, Rx+, Rx2, Rx3)
'KARNIE'
50-40-30-20-10
Wallballs 20#/10'-14#/9'
Sit Ups
GOAL: Finish 16 mins CAP at 20 mins
Rx: 30#/10'-20#/10', GHD Sit Ups
Rx: As written
Rx2: 14#/9'-10#/8'
Rx3; See coach
| Seth B | 10:10 Rx | | | Jared A | 19:10 Rx | | | Scott Chr | 11:05 Rx | | | Sharlene | 16:34 Rx2 | | | Nate D | 10:32 Rx | | | Robson | 12:10 Rx | |
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WARM UP 4/9/16
(No Results Tracked)
FOAM ROLL-Full body especially mid back, traps, and Forearms
GROUP WARM UP
Samson Stretch-20 secs R/L
Spiderman to hammy-20 secs R/L
Pray Pose-20 secs
Downward Dog-20 secs
-------------------------------
Circuit warm up in groups of 5
Row-1 min
PVC OH Squats- 1 min
Sit Ups-1 min
DB or KB Swing-1 min
Hanging Hollow Rocks-1 min
COOLDOWN
Anchored T spine or Praying Pose-3 mins
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