WOD Blog
 | Sat, Oct 8 2016 |  |
 | Happy Birthday: Diogo S |
| PARTNER WOD 10/8/16 | WARM UP 8/19/17 |
PARTNER WOD 10/8/16
(Rounds, Rx+, Rx2, Rx3)
Every 2 mins for as long as possible as a team of 2 perform
KB Swing-15reps (53#/35#)
Wallballs-15 reps (20#/10-14#/9')
Sit Ups-15 reps
Both Run-150 m (one partner must run with the wallball)
GOAL: Last 10 rounds as a team/Be last team standing
RULES: Partition reps as desired, only 1 KB and 1 wallball per team.
Rx+: KB Snatch 70#/53#, 30#/10'-20#/9', Sub GHD sit up or KTE
Rx: As written
Rx2: 35#/26# Russian swing, 14#/10'-10#/9'
Rx3: Individual mod perform 10 reps of each and run w medball.
| Alicia B | 7 Rx | 10 lb medball | | Hunter M | 5 rounds Rx | Ryan partner |
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WARM UP 8/19/17
(Check In)
FOAM ROLL-Full body especially, traps,forearms,calves,quads
1-2 mins per muscle group use lacrosse ball or softball on smaller muscles.
GROUP WARM UP
Bike and Row-25 cals each
Hop in place-20 secs
Side to side hop-20 secs
Foursquare hops-20 secs
Shuttle Jog-100 m
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Hollow body hold-20 secs
Superman-20 secs
Plank w scap retraction-20 secs
Scap pulls-20 secs
Hanging hollow rocks-20 secs
Strict Pull ups-5-10 or Rope Rows-3-7 reps
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Review Sledges and and Ski Erg/GHD Sit ups
5-10 reps each then Metcon on
INDIVIDUAL COOLDOWN
Couch stretch w samson side reach-30 secs R/L
Trap and delt smash-2 mins
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