WOD Blog
 | Sat, Apr 30 2016 |  |
| PARTNER WOD 4/30/16 | WARM UP 4/30/16 |
PARTNER WOD 4/30/16
(Time, Rx+, Rx2, Rx3)
With a partner
8 alternating 100 m Sprints
then
8 alternating rounds of
15-Air Squats
7-Burpees
5-CTB Pull Ups
GOAL: Finish as a team under 22 mins CAP off at 26 mins
Rx+: Medball Run 30#/20#, Sub 3 Ring Muscle Ups instead of Pull Ups
Rx: As written
Rx2: Sub Jumping CTB Pull Ups
Rx3: See coach Tanner for reduced reps and scaled movements.
| Carolyn | 25:22 Rx2 | 7 rounds w/Kristen | | Robson | 19:05 Rx | +Erik | | Erik P | 19:05 Rx | + Robson Lunardelli |
|
WARM UP 4/30/16
(Time)
FOAM ROLL-Full body especially calves, Lats,Chest,Traps,Delts
GROUP WARM UP
Samson Stretch-30 sec R/L
Burpees-30 secs
Air Squats-30 secs
Monster walks-100 ft
Frankestein walks-100 ft
Side Shuffle-100ft
Butt kickers-100ft
High Knees-100ft
Jog 400 m
Ring Rows or Pull Ups-5-15 reps
COOLDOWN
Banded OH Stretch-2 mins
Calf Smash-2 mins
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