WOD Blog
 | Sat, Sep 30 2017 |  |
| PARTNER WOD 9/30/17 | WARM UP 9/30/17 | Other Results |
PARTNER WOD 9/30/17
(Calories, Rx+, Rx2, Rx3)
MAX CALORIE MACHINE...a with a small buy in
27 min timer running
Both partners working at the same time collect
30 rounds AS A TEAM of
5-KTE OR CTB Pull Ups
10-DB Snatch OR KB Snatch (55#/35#-53#/35#)
15-Sit Ups OR Jump Lunges
then with time remaining
1 partner working at a time for MAX Calorie.
Rower OR Assault Bike OR Ski Erg*
RULES: You must stay in order of 5-10-15 but can mix and match the movements with your partner after a full round is completed. One partner may do more FULL rounds for a teammate but you may not combine individual reps to make a full round. After a TEAM total of 30 rounds are performed move to MAX distance machine.
GOAL: 150 calories+
Rx+: Sub 5 BMU or 5 RMU, 70#/50#-70#/44#, GHD Sit Up or Front rack Lunge 75#/55#
Rx: As written
Rx2: Sub KTC, or Jump CTB PU, 35#/20#-35#/26#
Rx3: See coach Todd for individual version or modwod
| Seth B | 103 Rx | with Katriel aka Wifey |
|
WARM UP 9/30/17
(Check In)
FOAM ROLL-Your entire body! Especially forearms upper traps and quads
GROUP WARM UP
after foam rolling
Bike-1 min @50 rpm+
Row-1 min @2:15 500 m pace or less
Ski Erg-1 min @2:15 500 m pace or less
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Walking OH PVC Lunges-20 m
Sit Ups-10 reps
KB Swing-10 reps
Jump Lunges-10 reps
Upward Dog-30 secs
Thumbs Up/Breaststrokes-30 secs
Hip Bridge-30 secs
Walking Plank-30 secs
Twisted Lizard-1 min R/L
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Strict TTB and Pull Up partners can assist-5 each
Kipping TTB/Pull Up-5 each
Review KB Snatch and practice some along with DB snatch
INDIVIDUAL COOLDOWN
Smash Forearms and upper traps w lacrosse ball
Bench Trap Stretch-2 mins
Wall Delt/Chest stretc-2 mins
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