WOD Blog
 | Sat, Feb 10 2018 |  |
 | Happy Birthday: Stacey M |
| 9AM PARTNER WOD 2/10/18 | WARM UP 2/10/18 |
9AM PARTNER WOD 2/10/18
(Reps, Rx+, Rx2, Rx3)
With someone at the gym you don't know
4 rds for MAX team reps
1 min-Ski Erg or D-ball over shoulder(75#/50#)
1 min-HSPU or Close Grip Bench Press(95#/65#)
1 min-SDHP(95#/65#)
1 min-KTE
1 min-Box Overs(24''/20”)
1 min-Hang Powersnatch(95#/65#)
1 min-DB Uneven(Overhead and one at Side) Lunge (50#/35#)
GOAL: 675 reps+
Rx+: Sub 150#/100# Dball, 30''/24'', 115#/75#
Rx: As written
Rx2: 50#/35#, 20''/16'', 75#/55#, sub KTC, 35#/20#
Rx3: See coach for mods to movements or lighter weight adjustments.
| 1st | 543 Rx2 | Alyssa C Sat, Feb 10, 2018 | | 2nd | 497 Rx2 | Sandra D Sat, Feb 10, 2018
Cherise Sat, Feb 10, 2018 | | 3rd | 751 | Julia Goldst Sat, Feb 10, 2018
Katriel-Maria Sat, Feb 10, 2018 |
| Katriel-Maria | 751 | yes, mod from rx. w/ j-dawg | | Julia Goldst | 751 | Mod w/ Katriel, SA DB PC (50#), SA bench (35#), Sumo DL, GHD, box overs (24), KB snatch (35#), DB uneven (35#) | | Cherise | 497 Rx2 | | | Sandra D | 497 Rx2 | | | Alyssa C | 543 Rx2 | Everything was RX besides lunges were 20# |
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WARM UP 2/10/18
(Check In)
FOAM ROLL-Full body especially sore areas.
GROUP WARM UP
(WISH BROGAN GOODLUCK AT HIS MEET IN OGDEN!! DEFENDING HIS TITLE AS UTAH STATE CHAMP!!)
Walking OH Lunges-50 ft
Band or PVC passthroughs-10 reps
Jumping Jacks-20 reps
Hollow Rocks-20 secs
Stationary Inchworm-down and up 5 times
Plate to OH-5 reps
Plate Rotations-10 R/L
Plate OH or in front squats-10 reps
Push Ups-10 reps
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Samson Stretch-30 secs R/L
Thumbs Up-20 reps
Handstand Hold or Push Up Plank-30 secs
Hollow Rocks-KTC-Leg Raise-TTB-KTE 3 reps each go as far as you can
INDIVIDUAL COOLDOWN
Banded Hamstring stretch-2 mins
Banded Lat and OH Stretch-2 mins
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