WOD Blog
 | Sat, Dec 16 2017 |  |
| 10AM PARTNER WOD 12/16/17 | WARM UP 12/16/17 | Other Results |
10AM PARTNER WOD 12/16/17
(Reps, Rx+, Rx2, Rx3)
With a partner perform
5 rounds for MAX reps!
1 min-Bar Facing Burpee
1 min-TTB
1 min-Powercleans (135#/95#)
1 min-Wallballs (20#/10'-14#/9')
1 min-DB Snatch (50#/35#)
RULES/GOAL: You and your partner are performing AMRAP but must stay on the same station alternating with each other as desired. 500 reps+
Rx+: 185#/125#, 30#/20#, 70#/50#
Rx: As written
Rx2: 95#/65#, 14#/10# 53#/35# Sub KB SWING!! Sub KTC
Rx3: See coach Julia for a modwod
| 1st | 581 w/dera Rx+ | Hailey D Sat, Dec 16, 2017 | | 2nd | 528 Rx | Kaddie Sat, Dec 16, 2017 | | 1st | 557 Rx | Seth B Sat, Dec 16, 2017 | | 2nd | 541 Rx | Eric M Sat, Dec 16, 2017
Andrew R Sat, Dec 16, 2017 | | 3rd | 210 Rx2 | Keith C Sat, Dec 16, 2017 |
| Andrew R | 541 Rx | w/ eric | | Eric M | 541 Rx | | | Hailey D | 581 w/dera Rx+ | | | Kaddie | 528 Rx | did it Heidi :) | | Keith C | 210 Rx2 | 4 Rds...lone wolf | | Steve Je | 443 | switched to knee-ups on rounds 3-5 | | Seth B | 557 Rx | with my sexy babe wife |
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WARM UP 12/16/17
(Check In)
FOAM ROLL-Full body especially hamstrings, mid back and forearms
GROUP WARM UP
2-3 rds
Hop in place-20 secs
Mtn Climbers-20 secs
Plate to OH-20 secs
Hands behind head Air Squat-20 secs
Samson Stretch-20 secs R/L
Donkey Kicks or Hip Bridge-20 secs
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Set up stations
practice 3-5 reps of each. Crush it
INDIVIDUAL COOLDOWN
OH Lat Stretch-2 mins R/L
Banded Hamstring Stretch-2 mins R/L
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