WOD Blog
 | Sat, Aug 5 2017 |  |
 | Happy Birthday: Heather S |
| PARTNER WOD 8/5/17 | WARM UP 8/5/17 |
PARTNER WOD 8/5/17
(Time, Rx+, Rx2, Rx3)
4 rounds for time of
400m Burden Run(Partner 1 with Medball Partner 2 with Dumbbell)
40-Wallballs 20#/10'-14#/9' (Partner 1)
40-DB Goblet Stationary Lunges 55#/35#(Partner 2)
40-Sit Ups (Both Partners complete)
Each partner must run with Medball and Dumbbell twice
Each partner must do 2 rds performing wallballs 2 performing DB Lunges.
GOAL: Finish as a team under 28 mins CAP off at 35 mins
Rx: As written
Rx2: Sub Jump Air Squats and Sub 35#/26# KB lunge
Rx3: Sub pushballs 14#/9'-10#/8', bodyweight lunges and Sub
| Deven D | 32:38 Rx | With the amazing Jana! |
|
WARM UP 8/5/17
(Check In)
FOAM ROLL-Full body especially forearms quads and back!
GROUP WARM UP
UPON ARRIVAL ROW OR BIKE-2-4 mins
2 rds
Sit Ups-15 secs
Hop side to side-15 secs
Foursquare hops-15 secs
Bodyweight lunges-15 secs
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Stationary Inchworms w push ups-30 secs
Downward/Upward Dog-30 secs
Spiderman to Hammy-15 secs R/L
Samson Stretch-15 secs R/L
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Run-200 m w medball
Run 100 m w dumbbell
INDIVIDUAL COOLDOWN
Couch Stretch-2 mins
Wall stretch-2 mins
Wall Chest Lat stretch-2 mins
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