WOD Blog
 | Sat, Mar 3 2018 |  |
| PARTNER WOD 9AM 3/3/18 | WARM UP 3/3/18 | Other Results |
PARTNER WOD 9AM 3/3/18
(Reps, Rx2, Rx3)
AMRAP in 25 mins
50-TTB
60-Wallballs(20#/10-14#/9')
70-KB Swings(53#/35#)
80-Push Press(95#/65#)
90-Cal machine
100-Double Unders
GOAL: 500 reps+
Rx+: 30#/20#-10', KTC, 70#/53#
Rx: As written
Rx2: 14#/10'-10#/9' 35#/26#
Rx3: See coach for modwod
| Eric M | Yes | 711 | | Steve M | Yes | 711 | | Alyssa C | Yes | 583 | | Cherise | Yes | 292 solo | | Julia Goldst | 421 | Solo mod 10-60 reps, TTB, push ups, KB swings (26#), Alt DB press (20#), ski, 60 sec plank | | Keith C | Did 18.2 18.2a Masters Rx | | | Brad Le | 410 | solo |
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WARM UP 3/3/18
(Check In)
FOAM ROLL-Full body especially sore areas 👍🏻 Like quads, mid back and shoulders
GROUP WARM UP
Upon arrival bike or row 40/30 cals
Jump rope-50 DUs or 100 singles
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Hop in place-20 secs
Plate to OH-20 secs
Side to side hop-20 secs
Plate press-20 secs
Plate rotations-20 secs R/L
KTC/Hollow rocks-10 reps
Wall squats-10 reps
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Samson Stretch w twist to side-30 secs R/L
Reverse shoulder and 🦂 -30 secs
Hollow body hold and toe touches-30 secs
Then
with partner sharing equipment
Wallball 10 reps
STO-10 reps
TTB-10 reps
INDIVIDUAL COOLDOWN
Foam roll-traps,delts,calves
Banded OH stretch-2 mins R/L
Banded bully-2 mins
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