WOD Blog
 | Sat, Jun 3 2017 |  |
| PARTNER WOD 6/3/17 | WARM UP 6/3/17 | Other Results |
PARTNER WOD 6/3/17
(Reps, Rx+, Rx2, Rx3)
AMRAP in 30 mins of
125-Simultaenous Wallballs (20#/10'-14#/9')
125-Simultaenous TTB
125-Simultaenous Burpees
with time remaining CTB pull-ups
GOAL: Get to 25 CTB Pull Ups
Rx+: Sub Overhead Squat 95#/65# KTE, Sub Ring Muscle Ups
Rx: As written
Rx2: 14#/10'-10#/9', KTC, Pull Ups and/or partner assisted pull ups
Rx3: See coach for MODWOD
| 1st | 28:00 no ctb Rx | kennedy j Sat, Jun 3, 2017 | | 2nd | 30:00 | Carolyn Sat, Jun 3, 2017 | | 1st | 30:00 DNF Rx2 | Jonathan A Sat, Jun 3, 2017
Andrew R Sat, Jun 3, 2017
Kevin E Sat, Jun 3, 2017 | | 2nd | 315 Rx2 | motau Sat, Jun 3, 2017 |
| kennedy j | 28:00 no ctb Rx | sub ktc | | Kevin E | 30:00 DNF Rx2 | 326 reps. Partner: Justin | | Carolyn | 30:00 | DNF got to 76 burpees...pushballs | | motau | 315 Rx2 | 30 minutes DNF partner John | | Andrew R | 30:00 DNF Rx2 | 326 ktc | | Jonathan A | 30:00 DNF Rx2 | 315 Rx2 Partner: Moe |
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WARM UP 6/3/17
(Check In)
FOAM ROLL-Full body especially calves and quads
GROUP WARM UP
WISH GOODLUCK TO JULIA AND EMINEM AT SUMMER SLANG! 11:30 the lift!
Upon arrival Bike Row or Jump Rope-4 mins
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Walking lunges-100 ft
Walking Inchworms-50 ft
Frankensteins-50ft
Crab Walk-100ft
Band Side Shuffles-50ft R/L
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Spiderman to Hammy-30 secs
Side plank w hip dip-15 secs R/L
Downward Dog to Upward Dog-30 secs
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Wallballs-10 reps
Burpees-5 reps
Hanging Hollow rocks and or pull ups-5-10 reps
TTB or KTC-5-10 reps
INDIVIDUAL COOLDOWN
Samson Stretch-30 secs R/L
Couch Stretch-30 secs
Standing Forward Fold-30 secs
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