WOD Blog
 | Sat, Oct 22 2016 |  |
| PARTNER WOD 10/22/16 | WARM UP 10/22/16 | STRENGTH WOD 10/22/16 |
PARTNER WOD 10/22/16
(Reps, Rx+, Rx2, Rx3)
(This WOD will be done in 3 heats)
Assault Bike-AMCAP in 4 mins (switch as many times as you like)
then
AMRAP in 20 mins of
Alternating rounds
Lateral Burpee-5 reps
SDHP-5 reps 95#/65#
GOAL: 300 reps+
Rx+: 125#/85#
Rx: As written
Rx2: 75#/55#
Rx3: Sub Russian Swing 53#/35# and Athletic Burpee
| 1st | 481 Rx | Julia Goldst Sat, Oct 22, 2016 | | 2nd | 360 Rx | Alicia B Sat, Oct 22, 2016 | | 1st | 459 Rx | Eric P Sat, Oct 22, 2016
Leka Sat, Oct 22, 2016 | | 2nd | 436 Rx | Robson Sat, Oct 22, 2016 | | 3rd | 365 Rx | Ben H Sat, Oct 22, 2016 |
| Charles G | 300 Rx | Solo | | Robson | 436 Rx | +Nate | | Leka | 459 Rx | | | Andrew R | 365 Rx2 | Sumo Deadlift | | Alicia B | 360 Rx | Partner Heidi palu | | Julia Goldst | 481 Rx | w/ Sarah | | Ben H | 365 Rx | W/ Andrew | | Eric P | 459 Rx | w/ Leka |
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WARM UP 10/22/16
(Check In)
FOAM ROLL-Full body especially sore areas
GROUP WARM UP
Upon arrival Bike-2-4 mins
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Samson Stretch-2 min R/L
Plank work-1 min
Hip Bridge-1 min
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as group of 3
Band GM-1 min
Burpee-1 min
Russian Swing-1 min
Push Ups-1 min
SDHP-1 min
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COOLDOWN
Modified Hurdlers Stretch-1 min R/L
Band or Partner Hamstring Stretch-2 mins
Band or Partner Chest Stretch-2 mins
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STRENGTH WOD 10/22/16
(Time)
A. Hang power clean TnGo every 3 mins at 75% on up
4-4-4-4-4-4
B. Snatch DROPS
EMOM for 12 mins
3-3-3-2-2-2-1-1-1-1-1-1
Start light 40% of max build up gradually work on speed under and balance in bottom
C1. DB Bench Press-10-10-10-10-10 (Try to build up if not enough weight then hold in bottom for 5 secs on each
C2. Chin Ups-5-5-5-5-5 (add weight if able)
C3. Barbell Supinated Row-10-10-10-10-10
RERACK YOUR DUMBBELLS PLEASE!!!!!!
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