WOD Blog
 | Sat, Sep 17 2016 |  |
 | Happy Birthday: Grace C |
| PARTNER WOD 9/17/16 | WARM UP 9/17/16 | STRENGTH WOD 9/17/16 |
PARTNER WOD 9/17/16
(Reps, Rx+, Rx2, Rx3)
With a partner, perform
-Assault Bike Sprint as partner holds barbell OH 135#/95#
-Burpees as partner does Pull up hold
-Single Arm DB STO 55#/35# as partner holds Side Plank
-Box Jumps 24''/20'' as partner holds Handstand
-Dave Sit Ups as partner holds Plate pinch 35#/25#
You decide the order. You have 5 minutes as a to perform AMRAP of a movement as your partner does the static hold, switching places as needed.
GOAL: Beat herman/seth
STEP UPS ALLOWED FOR ALL
Rx+: 185#/125#, 70#/55#, 24''/20'', Sub CTB Pull Ups
Rx: 135#/95#, 55#/35#, 24''/20''
Rx2: 95#/65#. 35#/20#, 20'' sub feet elevated push up,
Rx3: See coach for MODWOD
| 1st | 597 Rx | Julia Goldst Sat, Sep 17, 2016 | | 2nd | 330 Rx | Holly H Sat, Sep 17, 2016
Noelia Sat, Sep 17, 2016
Karen C Sat, Sep 17, 2016 | | 3rd | 275 Rx | Alicia B Sat, Sep 17, 2016 | | 1st | 498 Rx | Seth B Sat, Sep 17, 2016 | | 2nd | 434 Rx | Robson Sat, Sep 17, 2016 | | 3rd | 421 Rx | Hunter M Sat, Sep 17, 2016 |
| Seth B | 498 Rx | Team Hermbert | | Alicia B | 275 Rx | partner Kara | | Hunter M | 421 Rx | partner trent | | Robson | 434 Rx | + Hilo | | Karen C | 330 Rx | | | Noelia | 330 Rx | | | Holly H | 330 Rx | | | Julia Goldst | 597 Rx | W/ McKenna | | Emily Be | 200 Rx3 | Partner Mark | | Mark B | 200 Rx2 | Partner Emily |
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WARM UP 9/17/16
(Check In)
FOAM ROLL-Full body especially forearms,Traps,Delts,Lats
GROUP WARM UP
Bike Row or Jump Rope-2-3 mins
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Samson Stretch-30 secs R/L
Walking Plank-20 secs
Side Plank-20 secs R/L
Pull up hold competition-2 mins
Handstand hold or push up plank-10-20 secs
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Partner demo of WOD
choose partners practice each movement then crush it!
INDIVIDUAL COOLDOWN
Forearm Smash-2 mins R/L
Barbell Bully-2 mins R and L
Lat Stretch-2 mins R and L
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STRENGTH WOD 9/17/16
(Weight)
Week 1 Day 3
A. E2MO2M for 12 mins
2 reps-1st Pulls
1 reps-Hang Snatch High Pull+ 1 rep Hang Snatch
B. E2MO2M for 12 mins
2 reps-1st Pulls
2 reps-Hang Powerclean
C. E2MO2M for 12 mins
Press Complex
1-Shoulder Press
3-Push Press
5-Push Jerk
Begin at 85% of Shoulder Press MAX
D. Back Squat/Front Squat-5 sets (30 mins)
5's at 65% on up BS and use BS max
1's at 85% on up FS and use FS max
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