WOD Blog
 | Sat, Jun 10 2017 |  |
| PARTNER WOD 6/10/17 | STRENGTH WOD 9AM 6/10/17 | WARM UP 8/19/17 | Other Results |
PARTNER WOD 6/10/17
(Time, Rx+, Rx2, Rx3)
With a partner perform
6 rounds of
Run-400 m (Simultaneous w one member holding KB you may switch every 100 m)
KB Swings-30 reps (53#/35#)
Box Jumps-40 reps (24''/20'')
GOAL: Finish under 28 mins CAP off at 32 mins
Rx+: 70#/53#, 30''/24''
Rx: As written
Rx2: 35#/26# STEP UPS ALLOWED
Rx3: Shorten runs to 200 m
| 1st | 31:26 Rx | Saori Sat, Jun 10, 2017 | | 2nd | 32:00 DNF Rx | Lila Sat, Jun 10, 2017 | | 3rd | 33:00 Rx2 | Carolyn Sat, Jun 10, 2017 | | 1st | 31:26 Rx | Joshua B Sat, Jun 10, 2017 | | 2nd | 31:50 Rx | Scott Chr Sat, Jun 10, 2017 | | 3rd | 32:00 DNF Rx2 | Jonathan A Sat, Jun 10, 2017 |
| Lila | 32:00 DNF Rx | 5 rounds +20 | | Joshua B | 31:26 Rx | | | Carolyn | 33:00 Rx2 | Katriel 🤗 | | Jonathan A | 32:00 DNF Rx2 | 6th Round 27 Box Jumps. Partner: Ben Russell | | Scott Chr | 31:50 Rx | Partner with Heidi | | Saori | 31:26 Rx | With Josh Belnap |
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STRENGTH WOD 9AM 6/10/17
(Weight)
A.Snatch Complex
Snatch DL pause at knee
Snatch
Snatch Balance
5 sets from 65-85%
B. Overhead Squat
4RM w/2 sec pause in bottom
C. Clean Deadlift(no straps)
4-4-4-4-4
65-80%
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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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