WOD Blog
 | Sat, Sep 23 2017 |  |
 | Happy Birthday: Vince |
| INDIVIDUAL METCON 9/10/16 | WARM UP 9/10/16 | PARTNER WOD 9/10/16-9/23/17 |
INDIVIDUAL METCON 9/10/16
(Rounds, Rx+, Rx2, Rx3)
20 MIN AMRAP
5-Push ups
10-Stationary Lunges
16-Sit Ups
Run-100 m
GOAL: Perform 12 rds+
Rx+: Sub HSPU, KB OH Stationary Lunges 53#/35#, TTB
Rx: As written
Rx2/Rx3: Kip Push Up,
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WARM UP 9/10/16
(Time)
FOAM ROLL-Full body especially Calves,Delts,Mid back,Chest,Lats,
GROUP WARM UP
Jog-200 m
Samson Stretch 20 secs R/L
Plank Side Plank-20 secs of each
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In groups of 3
Row-45 secs-30 secs
Burpee-45 secs-30 secs
STO-45 secs-30 secs
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Farmers carry in groups-3 mins
INDIVIDUAL COOLDOWN
Band Lateral and OH stretch-2 mins
Stretch calves and forearms-2 mins
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PARTNER WOD 9/10/16-9/23/17
(Time, Rx2, Rx3)
In teams of 3
Row or Bike-150 calories
(partition as desired 1 moving at a time)
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Farmers DB Carry Relay-100 m EACH
Run together-400 m
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Lateral Burpees-75 reps(partition as desired ditto)
TTB-75 reps (partition as desired ditto )
SDHP-75 reps 95#/65# (partition as desired ditto)
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Farmers Carry Relay-100 m EACH
Run together-400 m
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Row or Bike-150 calories(partition as desired ditto)
GOAL: Finish as a team under 35 mins CAP off at 38 mins
Rx: As written (Farmers Carry will be explained)
Rx2: Sub KTC and 75#/55#
Rx3: See Individual Metcon
| Deven D | 28:00 Rx | Johnny and Derek. |
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