WOD Blog
 | Sat, May 21 2016 |  |
| PARTNER METCON 5/21/16 | INDIVIDUAL METCON 5/21/16 | WARM UP 5/21/16 |
PARTNER METCON 5/21/16
(Time, Rx+, Rx2)
In groups of 2
8 alternating rounds EACH of
Medball Shuttle Run-500 ft (Red to Red 5 times)
10-Alt DB Snatch
15-Air Squats
GOAL: Finish as a team under 24 mins CAP off 30 mins
Rx+: 30# Med ball 70#/55# DB
Rx: 20# Med ball 55#/35# DB
Rx2: 14# Med ball 35#/20#
| Keith C | 21:59 Rx2 | Started with 55 finished with 35. Used 20#ball | | Caleb J | 24:34 Rx2 | 20# medball 35# DB w/Jon | | Seth B | 24:24 Rx+ | Katriel did Rx |
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INDIVIDUAL METCON 5/21/16
(Time, Rx+, Rx2, Rx3)
5 rounds for time of
500 m Row
30-Jumping CTB Pull Ups
20-Thrusters
GOAL: Finish under 23 mins CAP off 28 mins
Rx+: Sub Reg Pull Ups, 75#/55# Thrusters
Rx2: 65#/45# DO NOT DROP BARE BARBELLS!!!!!!!!
Rx3: 45#/35# DO NOT DROP BARE BARBELLS!!!!!!!!
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WARM UP 5/21/16
(Time)
FOAM ROLL:Rollout Quads,Glutes,Calves,Lats, Use Lacrosse ball on forearms and traps 1-2 mins of each before group warm up
GROUP WARM UP
PIZZA DELIVERY MAN for first 5 mins!!!
Or if people feel lame
Jump Rope-2mins
Row or Jog-500 m
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30 secs-Air Squats
30 secs Hip Rotations
30 secs Plate to OH
30 secs Plate Rotations
30 secs Samson Stretch R/L
30 secs Praying Pose to Hammy Stretch
COOLDOWN
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