WOD Blog
 | Sat, Oct 28 2017 |  |
 | Happy Birthday: Brad L |
| PARTNER METCON 10/29/16 | WARM UP 10/28/17 |
PARTNER METCON 10/29/16
(Reps, Rx+, Rx2, Rx3)
In a team of 2 perform
5-5 min rounds
Run-400 m OR Row
DB Thruster (single arm)-15 reps (35#/20#)
KB Swing-15 reps (53#/35#)
Snatch-AMRAP (155#/105#)
GOAL: 50 reps+ of Snatch
RULES: Both partners perform 400m run OR Row and 15 Thruster/KB Swing any time remaining on each round and with only 1 barbell AMRAP Snatch
Rx+: 50#/35# DB, 70#/53# KB Squat Snatch Only 185#/125#,
Rx: As written
Rx2: 105#/70# ( Sub WB 14#/9'-10#/8') 35#/26# KB
Rx3: Shorten run to 300 m, Sub air squat, GTO 75#/55# 14#/9'-10#/8') Russian swing 35#/26#
| 1st | 64 | Julia Goldst Sat, Oct 28, 2017 |
| 1st | 18 Rx2 | Josee Sat, Oct 29, 2016 | | 2nd | 64 | Julia Goldst Sat, Oct 28, 2017 | | 3rd | 35# and jumping pull ups | Alison Ma Sat, Oct 29, 2016 | | 1st | 24 clusters @ 185# barbell. Done Individually. Rx | Brandon He Sat, Oct 29, 2016 | | 2nd | 20 Rx2 | Andrew R Sat, Oct 29, 2016 |
| Julia Goldst | 64 | w/ Wilson. He did rx. I subbed goblet squat (35#), plate to overhead (25#), powerclean (135#) |
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WARM UP 10/28/17
(Check In)
FOAM ROLL- Full body especially calves,quads,traps,lats
GROUP WARM UP
Row or Bike-3 mins upon arrival
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4-5 min AMRAP
10-Air Squat or Wallball as partner holds plank then
jog across gym to tag and switch
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Samson Stretch-30 secs R/L
Hip Bridge-1 min
Stationary Inchworms-30 secs
Hanging hollow rocks-30 secs
Collect 5-10 Strict AND Kip TTB or KTC
Burgener warm up
PVC Passthroughs-10
3 position Snatch w PVC
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Then 5 mins after briefing w partner warm up to WOD weight w coah giving approval
COOLDOWN
Hamstring and Couch Stretch-1 min R/L
Band OH Stretch-1 min R/L
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