WOD Blog
 | Sat, Nov 4 2017 |  |
| PARTNER WOD 11/4/17 | WARM UP 11/4/17 |
PARTNER WOD 11/4/17
(Reps, Rx+, Rx2, Rx3)
With a 28 min perform
As a team preferably same sex and level collect
---20 rounds---(Both partners working at the same time but must finish full rounds in order no combining however you can switch couplets)
10 reps-Burpee to plate (45#/35#) OR 10-Calorie Cardio Machine
10 reps-Plate to OH (45#/35#) OR 10 reps-TTB
then with time left with 1 Barbell
perform this
Barbell Complex*
Deadlift-3 reps (155#/105#)
Clean-3 reps (155#/105#)
Push Jerk-3 reps (155#/105#)
*Every 5 rounds increase weight by 20#/10#, you must stay in order but can break up reps as a team you finish the complex.
GOAL: Score begins at Complex, try to get into round 11 of complex (195#/125#)
Rx+: 55#/35#, Begin complex at 185#/125#
Rx: As written
Rx2: 35#/25#, Begin complex at 95#/65# sub KTC
Rx3: See coach Julia for individual MODWOD
| 1st | 10 | Julia Goldst Sat, Nov 4, 2017 |
| Julia Goldst | 10 | Modwod: 10 rounds of machine cals/PTO. Complex was 3 DL/3 PC/3 FS, started at 125#. Solo |
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WARM UP 11/4/17
(Check In)
FOAM ROLL-Full body especially, Calves, Lats, Quads and Forearms!
GROUP WARM UP
Cardio Machine-50-100 calories RAFFLE!!!!!!!!!!
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Hop in place-20 secs
Hop side to side-20 secs
Foursquare hops-20 secs
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Plate rotations-30 secs R/L
Plate to OH-10 reps
Burpee to plate-10 reps
Samson Stretch-1 min
Standing Forward Fold in straddle-1 min
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With partner using a light weight
hit complex 3 time EACH
3-DL
3-Clean
3-STO
INDIVIDUAL COOLDOWN
Spend 5-8 mins focus on personal problem areas coaches have told you about or upper pec, mid back and calves with lacrosse ball
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