WOD Blog
 | Sat, Jan 28 2017 |  |
| PARTNER CHIPPER 1/28/17 | WARM UP 1/28/17 | 9AM STRENGTH WOD 1/28/17 | Other Results |
PARTNER CHIPPER 1/28/17
(Time, Rx+, Rx2, Rx3)
As a team of 2 perform
'HATEFUL EIGHTy'
80-Box overs (24''/20'')
80-Wallballs (20#/10'-14#/9')
80-Medball Sit Ups(partner throws medball to you feet held w DBs
80-Lateral hop (over barbell)
80-Clapping Push Ups
80-Pull Ups
80-Thrusters (95#/65#)
80-DB Snatch(55#/35#)
GOAL: Finish as a team under 30 mins CAP off at 34 mins
Partition rep as desired only one athlete moving at a time.
Rx+: Sub DUx2, CTB, HSPU and 70#/40-45# DB Snatch
Rx: As written
Rx2: Sub regular sit ups,modified push ups, jump pull ups, 75#/55#, KB Swings 35#26#
Rx3: See coach for indiviual version.
| 1st | 34:00 Rx | Josee Sat, Jan 28, 2017 | | 2nd | 22:27 Rx2 | Janalyn Sat, Jan 28, 2017 | | 3rd | 23:21 Rx2 | Tory Sat, Jan 28, 2017 | | 1st | 18:57 Rx | Andrew R Sat, Jan 28, 2017 | | 2nd | 21:48 Rx | Todd N Sat, Jan 28, 2017 | | 3rd | 23:16 Rx | Hunter M Sat, Jan 28, 2017 |
| Seth B | 20:54 | Team Berbert-Pregwod | | Tory | 23:21 Rx2 | SUB 160 deadlifts for thrusters | | Andrew R | 18:57 Rx | | | Cherise | 30:24 Rx2 | solo, so did 40s: 14# WB, MB situps; knees; jumping pullups; 65# thrusters; 20# DB snatches | | Kevin E | 34:01 Rx2 | 10lb sit up. ring rows. 55lb thrusters | | Janalyn | 22:27 Rx2 | | | Joshua B | 25:52 Rx | Partnered with Wilson | | Jonathan K | 25:52 Rx | Partnered with Belnap | | Hunter M | 23:16 Rx | Partner with Hayden/Hercules | | Josee | 34:00 Rx | DNF: finished thrusters at 26:00, but didn't do snatches. Marky Michels | | Mark Mic | 34:00 Rx | DNF: finishee thrusters at 26:00 didn't attempt snatches . Josee partner | | Christopher G | 31:25 Rx2 | Team Chris-Keith (Rx Chris 75# thruster) | | Courtney E | 34:01 Rx2 | Partner Kevin. 10# wall balls. Knee push ups, ring rows 45# thrusters 20# DB snatches | | Keith C | 31:25 Rx2 | Team with Chris | | Lila | 31:42 Rx2 | 10#, reg push up, jump ctb, 55#, 30# | | Todd N | 21:48 Rx | Jared Harris |
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WARM UP 1/28/17
(Check In)
FOAM ROLL-Full body especially quads,traps,calves and forearms
GROUP WARM UP
ROW OR BIKE 2-3 MIN
then
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Plate Rotations-20 secs R/L
Plate to Overhead-20 secs
Plate Press/Thrusters-20 secs
Plate Row-20 sec
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Samson Stretch-1 min
Groiner-30 secs R/L
Pigeon-30 secs R/L
Walking Plank-30 secs
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Brief on movements
INDIVIDUAL COOLDOWN
SMR-Sore and tight muscles
Partner Chest and hammy stretch-2 mins
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9AM STRENGTH WOD 1/28/17
(Weight)
A. Snatch(preferably full)+Snatch Balance
alternate between each for
8x3
B. Squat Clean
5-5-5-5-5-5
C. MOVE BACK TO PLATFORMS AT THIS TIME
Back Squat
5-5-5-5-MR
5's-65% on up to 80%
MR at 65% regular temp
D1. DB Bench Press-10-10-10(Try to build up if not enough weight then hold in bottom for 5 secs on each
D2. Pull Ups-5-5-5 (add weight if able)
D3. Double DB Row-10-10-10
RERACK YOUR DUMBBELLS PLEASE!!!!!!
| Tory | 115# Rx | for 1 snatch pull, 1 snatch, 1 OHS + 175 for BS section | | Brad Le | 155 Rx | A. 155, B. 195, C. 310 |
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