WOD Blog
 | Sat, Jul 29 2017 |  |
| GIANT TEAM WOD 7/29/17. | INDIVIDUAL WOD 7/29/17 | WARM UP 7/29/17 |
GIANT TEAM WOD 7/29/17.
(Reps, Rx+, Rx2, Rx3)
ASSAULT BIKE TEAM CHALLENGE 2.0
As a team of 4 perform 4-6 min rounds
BIKE BUY IN-Team Assault Bike-100 calories
then AMRAP with time remaining
partner #1 SDHP (95#/65#)
partner #2 Wallballs (20#10'-14#/9')
partner #3 Rower for (calories)
parnter #3 Deadlift (165#/115#)
GOAL/RULES: Each team member must complete a round with each of the movements upon team finishing BIKE BUY IN. Also team members may not begin AMRAP until TEAM reach 75 calories
Rx+: Sub 150 calories on bike, 30#/10'-20#/9', Powersnatch for SDHP and Powerclean for Deadlift same weight
Rx: As written
Rx2: 75 calorie Bike, 75#/55#, 14#/10'-10#/8', 115#/75#
Rx3: See separate individual WOD
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INDIVIDUAL WOD 7/29/17
(Time, Rx+, Rx2, Rx3)
3 rounds for time of
50-Air Squats
40-Sit Ups
30-DB Push Press (55#/35# single arm)
20-DB Snatch alternating (55#/35#)
10-Over Unders (30''/24'')
60-Double Unders or Singles x3
GOAL: With rest is sub 20 mins CAP at 24 mins
Rx+: 70#/50#, Sub 20 GHD Sit Ups and 20 TTB for SU's
Rx: As written
Rx2: 35#/20#, Box Jumps or Step Ups 24''/20''
| Lila | 18:20 Rx2 | Fun workout | | Keith C | 3.2.1. Go Rx2 | 2500 M row, 100situps, 100DB row 55# |
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WARM UP 7/29/17
(Check In)
FOAM ROLL-Quads,Mid back, Upper traps,Forearms,
GROUP WARM UP
Upon arrival Bike-1 mile
Row-500 m
----------------------
Samson Stretch R/L-30 secs
Hip Rotations-10 R/L
Spiderman to hammy-30 secs
Plank to Walking to Scap to Dynamic-20 sec of each
Downward/Upward Dog-30 secs each
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As a group of 4 people
SDHP w barbell-1 min
Wallball-1 min
Hip Bridge-1 min
Deadlift to below knee-1 min
INDIVIDUAL COOLDOWN
Banded Hamstring Stretch-2 mins R/L
Collect 5x20 Band Push Downs
3x15 GHD Back Extensions
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