WOD Blog
 | Sat, Aug 20 2016 |  |
| PARTNER WOD 8/20/16 | WARM UP 8/20/16 | STRENGTH WOD Week 2 Day 3 |
PARTNER WOD 8/20/16
(Time, Rx+, Rx2, Rx3)
Run together-800 m
Then as team perform
80-Burpee
80-DB Snatch
80-TTB
Run together-800 m
During 80's one partner must hold an active plank once they drop partner must switch. Movements may be partitioned and mixed as the team desires but run must be done before and after and together.
Rx+:Team may decide to run with either a 35# KB or DB which can be switched during run.
GOAL: Finish under 28 mins CAP off at 34 mins
Rx+: Burden Run 35#, 70#/55#
Rx: 55#/35#
Rx2: 35#/20#, Sub KTC
| Jared A | 25:17 Rx2 | | | Scott Chr | 28:27 Rx+ | Partner with Robson |
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WARM UP 8/20/16
(Check In)
FOAM ROLL-Calves,Traps,Lats,Hamstrings,Forearms 1-2 mins per muscle.
GROUP WARM UP
Samson Stretch-30 secs R/L
Side Plank R/L-20 secs R/L
Downward/Upward dog stretch forearms and hammies-30 secs
Plank-20 secs
Burpees-5 reps
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Walking Lunges-50 ft
Monster walks-50 ft
Frankensteins-50 ft
Butt Kicker-50ft
High knees-50 ft
Jog-400 m
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DB Snatch-10 reps per teammate
COOLDOWN
Modified Hurdlers Stretch-2 mins
Smash Traps and Delts-2-3 mins
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STRENGTH WOD Week 2 Day 3
(Weight)
FOCUS: Leg Strength and Power development
BEAT WHAT YOU DID LAST WEEK MITCH!
A. Snatch
15 mins to work to heavy 2 set
B. C&J
15 mins to work to heavy 2 set
C. Pause Front Squat
E3MO3M for 5 sets-5 reps
With 3 count pause in bottom for each.
Begin at 50% of regular max on up
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