WOD Blog
 | Sat, Dec 30 2017 |  |
 | Happy Birthday: Emilee M |
| PARTNER WOD 12/30/17 | WARM UP 12/30/17 |
PARTNER WOD 12/30/17
(Time, Rx+, Rx2, Rx3)
For time!
3 rounds
HSPU-15 reps
Burpee Box Overs-21 reps (24”/20”)
DB Snatch or KB Snatch-30 reps (50-53#/35#)
Row/DU-2017 m/reps*
GOAL: Finish sub 32 mins CAP at 36 mins
One partner working at a time in order. EXCEPTION
*Both partners may be working at the SAME time for Rower/DU
Rx+: Try it as a individual
Rx: As written
Rx2: Sub HSPU off box, BBJO 20”/16” and Snatch 35#/20#
Row/Single Unders-1600 reps
Rx3: See coach for modwod
| Andrew R | 35:59 Rx | | | Katriel-Maria | 31:37 Rx | with my honey lover boo bear | | Eric P | 35:59 Rx | partnered with Andrew |
|
WARM UP 12/30/17
(Check In)
FOAM ROLL-Calves, Ant Tib basically whole lower leg, Chest,Delts forearms
GROUP WARM UP
Row-1 min
Burpee Jumping Jacks-1 min
Jump Rope-100 singles or 50 DU's
Plate to Overhead-15 reps
Samson Stretch-30 secs R/L
Downward Dog-30 secs
Upward Dog-30 secs
Modified Hurdlers Stretch-30 secs R/L
INDIVIDUAL COOLDOWN
Forearm and Calf smash w foam roller-2-4 mins
Standing Forward Fold-2 mins
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