WOD Blog
 | Sat, Jul 15 2017 |  |
| PARTNER WOD 7/15/17 | WARM UP 7/15/17 |
PARTNER WOD 7/15/17
(Calories, Rx+, Rx2, Rx3)
CAN'T QUIT CARDIO
In a team of 4 (Each starting at a different station) perform
2 rounds, 4 stations, 5 minutes to complete each station (Rest with time remaining)
Station 1: 30 burpees + 90 seconds of planks any style
Station 2: Run-500 m w a (20#/14#) Medball
Station 3: Row-1,000m/750 m
Station 4: Bike-AMCAP
You may cycle through this in any order, HOWEVER if one of your teammates does not finish the given station you are disqualified.
GOAL: 400 calories plus
Rx: As written
Rx2 20 burpees and 60 secs worth of planks, run 300m w medball, row 750m/500m, bike still amcap
RX3: see coach Katriel for individual modwod!
| Jonathan A | 272 Rx | Team of 3: Seth and Lily were awesome! I couldn't find a 20# ball for my 2nd run. Ran with a 14# ball. |
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WARM UP 7/15/17
(Check In)
FOAM ROLL-Full body especially calves, chest.
GROUP WARM UP
Upon arrival bike or row-1-3 mins with your besties
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Burpee-5 reps
Plank-30 secs
Samson Stretch-30 secs R/L
Monster Walks-50 ft
Frankensteins-50 ft
High Knees-50 ft
Butt Kickers-50 ft
Walking lunges-50 ft
Jog-400 m
INDIVIDUAL COOLDOWN
Back or Hip extension-4x20 reps
Banded Hip stretch-1 min R/L
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