WOD Blog
 | Sat, Jul 30 2016 |  |
| PARTNER WOD 7/30/16 | STRENGTH WOD Week 3 Day 3 7/30/16 | WARM UP 7/30/16 |
PARTNER WOD 7/30/16
(Time, Rx+, Rx2, Rx3)
In teams of 2 perform
Run-800 m (together)
then
5 alternating rounds EACH of
SDHP-8 reps (95#/65#)
Lateral Burpees-8 reps
Reverse OH Plate Lunge-8 reps (45#/25#)
then
Run-800 m (together)
GOAL: Finish as a team under 20 mins CAP off at 26 mins
Rx+: Both wear a vest 44#/20#, 115#/75#
Rx: As written
Rx2: Sub Sit Ups, 75#/55#, 25#/10#
Rx3: Same subs as Rx2 Reduce runs to 400 m
| Linda | 26:00 | Finished 300 meters last row, 55# SDHP | | Cody B | 20:26 Rx2 | | | Alicia B | 23:17 Rx | |
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STRENGTH WOD Week 3 Day 3 7/30/16
(Time)
A.Snatch Drops
EMOM for 8 mins-3-1 reps @ 50-70% of
B. Push Press
5 sets
10-8-8-6-6
C. Cleans
5 sets every 2 mins
3 reps @ 80%
D1. Reverse Hyper-5x10-15 reps
D2. Strict TTB-5x6-10 rep control eccentric
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WARM UP 7/30/16
(Check In)
FOAM ROLL-Full body especially calves, Ant tib, Chest, Traps
GROUP WARM UP
Band Pull Aparts-30 secs
Band Front raises-30 secs
Band Presses-30 secs
--------------------------------
OH Walking Lunges-50 ft
Monster Walks-50 ft
Frankensteins-50 ft
Walking Lunges w groiner-50 ft
Inchworms-50ft
High Knees-50ft
Buttkickers-50 ft
Jog-400 m
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Lateral Burpees-10 reps
SDHP w PVC or barbell-15 reps
INDIVIDUAL COOLDOWN
Samson Couch Stretch-2 mins R/L
Calf and Trap Smash-2 mins
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