WOD Blog
 | Mon, Jul 4 2016 |  |
| HERO PARTNER WOD SCOOTER! 9AM 7/4/16 | WARM UP 7/4/16 | COMPETITORS TRAINING 7/4/16 |
HERO PARTNER WOD SCOOTER! 9AM 7/4/16
(Reps, Rx2, Rx3)
'Scooter'
On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint(10 reps)
Then, 5 minutes to find a 1-rep-max partner deadlift
For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.
SCORE: As total reps + team weight lifted
Rx2: Sub lateral hops, modified push ups, jump pull up
Rx3: See coach for a modification
| Aaron S | 935 reps Rx | team mate Leland Slaughter |
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WARM UP 7/4/16
(Time)
FOAM ROLL-Calves,Lats,Chest,Mid back,Forearms
GROUP WARM UP
Burpee 2 for 1 Jumping Jacks-1 min
Dynamic Plank-20 secs
Walking Plank-20 secs
Scap Push Ups-20 secs
-------------------------------------
Plate to Overhead-1 min
Plate Rotations-1 min R/L
Stationary Inchworms-1 min
Spiderman to hammy-30 secs R/L
Jog-200 m
Hanging Hollow rocks-20 count
Pull Ups-10-15 kip
COOLDOWN
Lat stretch/Chest stretch using upright-30 secs R/L
Calf stretch-30 secs R/L
Samson Stretch-30 sec R/L
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COMPETITORS TRAINING 7/4/16
(Reps, Rx+, Rx2, Rx3)
A1. Weighted Dip-2-2-2-1-1-1
A2. Weighted Pull Up-2-2-2-1-1-1
B. *Then test Max consecutive CTB or Regular Pull Ups-BE SURE NOT TO TEAR!!!
REST 5 mins
Test Max consecutive kipping HSPU-Games width 32'' please record this for me!
C. Metcon: With a 20 min timer perform
5 rds of
30-DU's
15-Pull Ups
10-HR Push Ups
Run-100 m
with any time remaining establish a
1RM-Clean & Jerk (any style)
GOAL: Hit 90% or more of your best ever
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