WOD Blog
 | Sat, May 20 2017 |  |
| PARTNER WOD 5/20/17 | WARM UP 5/20/17 | STRENGTH WOD 9AM 5/20/17 | Other Results |
PARTNER WOD 5/20/17
(Reps, Rx2, Rx3)
For Time
5 Rounds (Each)
300m Run
20m Wheelbarrow walk
25 Air Squats
GOAL: Sub 24 min CAP at 32
Rx: As written
Rx2: Seal Walk
Rx3: See coach for modwod
| 1st | 24:43 Rx | Taeja Sat, May 20, 2017
Janalyn Sat, May 20, 2017 | | 2nd | 23:22 Rx | Kaddie Sat, May 20, 2017 | | 3rd | 20:36 Rx | Julia Goldst Sat, May 20, 2017 | | 1st | 26:58 Rx | motau Sat, May 20, 2017 | | 2nd | 25:32 Rx | Ryan Pow Sat, May 20, 2017
Kevin E Sat, May 20, 2017 | | 3rd | 19:29 Rx | Sean A Sat, May 20, 2017
Deven D Sat, May 20, 2017 |
| Kaddie | 23:22 Rx | Josh Belnap was my partner | | Kevin E | 25:32 Rx | partner: Ryan | | Ryan Pow | 25:32 Rx | | | motau | 26:58 Rx | | | Deven D | 19:29 Rx | | | Julia Goldst | 20:36 Rx | w/ Six Pack Sarah | | Sean A | 19:29 Rx | | | Janalyn | 24:43 Rx | w/mah girl Taejaaaaa. | | Taeja | 24:43 Rx | Partner: Jana |
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WARM UP 5/20/17
(Check In)
FOAM ROLL-Full body especially lower body.
GROUP WARM UP
Walking Lunges-50 ft
Side Shuffles-R/L 50 ft
Monster Walks-50 ft
Walking Inchworms-50 ft
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Thumbs Up-15 secs
Breast Strokes-15 secs
Walking Plank-30 secs
Spiderman to Hammy-30 secs
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Jog-400 m
COOLDOWN
Couch Stretch-2 mins R/L
Wall Stretch-2 mins
| Spencer Da | Yes | 22:37 Rx with Ben Russel |
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STRENGTH WOD 9AM 5/20/17
(Weight)
A. Snatch Complex (Moderate)
Snatch Pull-1 rep
Snatch-1 rep
Snatch Balance-1 rep
4 rounds 70-85%
B. C&J Complex (Moderate)
Clean Deadlift-1 rep
Hang Squat Clean-1 rep
Push Jerk-1 rep
Split Jerk-1 rep
4 rounds 70-85%
C. Front Squat (Heavy)
3RM then 4 drop sets with 10-20% less
| Taeja | A. 125 B. 135 C. 225 Rx | Front Squat 3RM |
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