WOD Blog
 | Sat, Jul 9 2016 |  |
| TEAM WOD 7/9/16 | GROUP WARM UP 9/8/16 |
TEAM WOD 7/9/16
(Time, Rx2, Rx3)
In teams of 3 perform
'I GO U GO U GO'
Run-100-200-400 m
Double Unders-25-50-100 reps
Assault Bike-10-20-30 calories
Wallballs-15-30-45 reps (20#/10'-14#/9')
Row-10-20-30 calories
TTB-15-30-45 reps
GOAL: Finish as a team under 27 mins CAP off at 30 mins
Each person from team will pick one rep range or distance of EACH movement, all 3 rounds of EACH movement must be completed before moving to next as a team.
Rx: As written
Rx2: Sub Sit ups and Lateral hops instead of DU's
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GROUP WARM UP 9/8/16
(Time)
FOAM ROLL-Chest,Delts,Glutes,Calves,Traps, Forearms 10-20 passes
GROUP WARM UP
Row-500 m
Burpee-1 Jumping jacks-5-30 secs
Plank/Dynamic Plank-30 secs
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Breast strokes-30 secs
Thumbs Up-30 secs
Scap Push Ups-30 secs
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Push Ups-15 reps
Barbell Row-15 reps
Barbell GM-15 reps
COOLDOWN
Lateral Stretch-2 mins
Calf Forearm Smash-2 mins
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