WOD Blog
 | Sat, Oct 7 2017 |  |
| PARTNER METCON 10/7/17 | GROUP WARM UP 8/26/17 |
PARTNER METCON 10/7/17
(Reps, Rx+, Rx2, Rx3)
AMRAP in 25 mins
Box Jump Overs-50-75-100 reps (24''/20'')
Sit Ups-50-75-100 reps
DB Snatch-50-75-100 reps (55#/35#)
Air Squats-50-75-100 reps
Row or Bike or Ski Erg-50-75-100 calories
Partition reps as desired but stay in order and athletes have a
Max:15 reps Min:5 reps
GOAL: 600 reps+ As a team
Rx+: Sub 30''/24', TTB, 70#/50#, Goblet Squats 70#/50# DB
Rx: As written
Rx2: Sub 20''/16'' w STEP UPS, 35#/20#
Rx3: See coach for individual modwod
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GROUP WARM UP 8/26/17
(Check In)
FOAM ROLL-Calves,probably someone else's traps then, Full body especially areas you know to be sore.
GROUP WARM UP
Bike, Row-2-3 mins
then
Samson Stretch-30 secs use band
PVC Passthroughs & Pull Aparts-15 reps
Plank-30 secs
Walking Goblet Lunges (53#/35#)
KB Swing (53#/35#)
Wallballs (20#/10-14#/9')
then
Hanging Hollow Rocks KTC-Leg Raise-TTB-3 of each
Pull Ups or Ring Rows-10
INDIVIDUAL COOLDOWN
Work on a weakness for 5-10 mins
Foam roll calves and upper traps with lacrosse ball
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