WOD Blog
 | Sat, Jul 22 2017 |  |
| PARTNER WOD 7/22/17 | WARM UP 7/22/17 |
PARTNER WOD 7/22/17
(Time, Rx+, Rx2, Rx3)
'RUNNING WITH ANGIE'
HEADS UP MONDAY FOR PIONEER DAY WE WILL ONLY HAVE 6:30AM and 8:30AM ENJOY THE HOLIDAY!
100-Pull Ups
Run-800 m Simultaneously
100-Push Ups
Run-600 m Simultaneously
100-Sit Ups
Run-400 m Simultaneous;y
100-Air Squats
Run-200 m Simultaneously
You may partition reps as needed with teammate only one partner moving at a time.
GOAL: Finish Unders 26 mins CAP at 30 mins
Rx+: Sub CTB Pull Ups and Ring Dips, Plus medball run 20#/14#
Rx: As written
Rx2: 80 reps of each movement sub Jumping CTB if needed and modified push ups
Rx3: same as Rx2 but reduce to 60 reps of each
| Jared A | 20:48 Rx | | | Courtney E | 29:00 Rx2 | Kept 100 rep scheme. Partner kev | | Jonathan A | 20:48 Rx | Partner: Jared |
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WARM UP 7/22/17
(Check In)
FOAM ROLL-Quads,Chest,Lats,Forearms
GROUP WARM UP
Monster walks-50 ft
Walking OH Lunges-50 ft
Run-400 m
Band GM or Stationary Inchworms-30 secs
Hip Rotations-20 R/L
Air Squats-15 reps
Spiderman to hammy-20 sec R/L
Push Ups-15 reps mix hands
Plank w scap retractions-30 secs
Hanging Hollow Rocks-30 secs
Strict Pull Up or Ring row-5 reps
Kipping Pull Up or Jump CTB-5-10 reps
INDIVIDUAL COOLDOWN
Hamstring Stretch-2 mins R/L
Band Hip Stretch-2 mins
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