WOD Blog
 | Sat, Apr 23 2016 |  |
 | Happy Birthday: Paige C & Sierra Top |
| METCON 4/23/16 | WARM UP 4/23/16 |
METCON 4/23/16
(Reps, Rx+, Rx2, Rx3)
Every 3 mins for as long as possible
3 rounds
5-Pull Ups
10-Push Ups
15-Air Squats
For time!
GOAL: Make it past 18 min mark(18 rounds)
Rx+: Sub CHELSEA 30 min
Rx: Make to 8 rd (24 mins)
Rx2: 2 rds every 3 mins, sub ring rows and incline push ups
Rx3: Sub CINDY 20 min AMRAP scale movements if needed.
| Spencer Ch | 17 Rds 8 reps Rx2 | | | Carolyn | 160 Rx2 | 12 rounds 20 minutes |
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WARM UP 4/23/16
(Time)
FOAM ROLL-Quads,Lats,Forearms,Glutes 15-20 passes of each.
GROUP WARM UP
Jump Rope-1-2 mins OR Row-1-2 mins
Jumping Jacks-20 secs
Hop in Place-20 secs
Side to side-20 secs
Foursquare hops-20 secs
Samson Stretch-30 sec R/L
10 Push Ups
20 Air Squats
5-10 Pull ups or Ring rows
COOLDOWN
Banded Lat or OH stretch
Couch Stretch-2 mins R/L
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