WOD Blog
 | Sat, Aug 12 2017 |  |
| PARTNER WOD 10AM 8/12/17 | WARM UP 8/12/17 | Other Results |
PARTNER WOD 10AM 8/12/17
(Reps, Rx+, Rx2, Rx3)
With a partner Perform
9-3 min rounds
Rds 1,4,7: 40-Burpee
Rds 2,5,8: 50-Wallballs (20#/10'-14#/9')
Rds 3,6,9: 60-Box Overs (24''/20'')
at the end of each 3 min round perform
Partner Deadlift-AMRAP with time remaining
Using 345#/245#
(You can break up the reps with you partner however you like if you are beastmode you can deadlift without partner or if you are both beastmode you can alternate.)
GOAL/SCORE: is number of DL's completed 100 reps+ is the goal.
Rx+: See coach for more dangerous mods
Rx: As written
Rx2: 275#/185#
Rx3: See coach Seth for machine/DB individual mod.
| Lila | 62 Rx2 | Kristen. Rx all except 185# partner deadlift | | Julia Goldst | 128 Rx | w/ Sarah, that was super fun! |
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WARM UP 8/12/17
(Check In)
FOAM ROLL-Quads,Glutes,Traps,Forearms,Calves and Chest use lacrosse ball or smaller implements on smaller muscles 1-2 mins o of each while chilling with your besties and some flies.
GROUP WARM UP
After foam rolling
Bike-.5 mile
Jog-400 m
Row-300 m
Jump Rope-100 singles
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Burpee-5 reps
Hop in place or side to side-30 secs
Samson Stretch-30 secs R/L
Stationary Inchworms-30 secs
Downward Dog-30 secs
Walking Plank-30 secs
Hip Rotations-30 secs
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Wallballs-10 reps
Box Jumps or Step Ups-10 reps
INDIVIDUAL COOLDOWN
Focus on personal tight muscle groups or Traps Calves and QUADS-Couch stretch-2 mins
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