WOD Blog
 | Sat, Dec 2 2017 |  |
| 10 AM PARTNER WOD 12/2/17 | WARM UP 12/2/17 |
10 AM PARTNER WOD 12/2/17
(Time, Rx+, Rx2, Rx3)
With a partner perform for TIME!
Air Squats(Synchronized)-10-20-30-40-50 reps etc.
Burpee over Box (20'') (Synchronized)-5-10-15-20-25 reps etc.
Sit Ups (Synchronized-10-20-30-40-50 reps
Run (Synchronized)-100-200-300-400-500 m
GOAL: Sub 24 CAP at 29
STEP UP and overs allowed
Rx+: Sub TTB for Sit Ups, 24'' Box for all
Rx: As written
Rx2: Perform as Individual Sub Row or Ski Erg instead of run!!
Rx3: 4 rounds only no 50-30/50-500m rd
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WARM UP 12/2/17
(Check In)
FOAM ROLL-Full body especially, quads, chest, calves, (Hurry and knit a sweater for the run) then psoas abs smash w KB.
GROUP WARM UP
Hop in place-20 secs
Side to side Hops-20 secs
Air Squats-20 secs
Burpees-20 secs
Mtn Climbers-20 secs
Jog-200 m cursing Seth's name underbreath
Monster Walks-20 m
Frankenstein Back-20 m
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Samson Stretch-30 secs R/L
Pigeon Stretch-30 secs R/L
Downward dog for calves-30 secs or Stationary Inchworms-30 secs
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Set Up stations practice reps of each
INDIVIDUAL COOLDOWN
Calf Smash-2 mins
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