WOD Blog
 | Sat, Mar 17 2018 |  |
 | Happy Birthday: Debora |
| 9AM PARTNER WOD 3/17/18 | WARM UP 3/17/18 |
9AM PARTNER WOD 3/17/18
(Reps, Rx+, Rx2, Rx3)
With a partner perform AMRAP for ALAP (up to 28 mins) of
Every 4 mins you must complete
Burpee Box Over-10 reps (20'' for all)
Powersnatch-15 reps (95#/65#)
Pull Up-20 reps
Wallball-25 reps(20#/10'-14#/9')
RULES:
Every 4 mins if you complete 70 reps as a team you get another 4 mins to perform 70 more reps. If as a team you are at 140 reps before 8 mins you have another 4 mins to get 70 reps more if before 12 min mark you are above 210 reps you get another 4 mins all the way up to 7 rounds(28 mins)
GOAL: Try to stay ahead and get into at least the 6 round(24 min mark.(421 reps+) You must stay in order of the movements but you may switch off whenever you like.
Rx+: 24'' BBJO, CTB Pull Up, same barbell and medball
Rx: As written
Rx2: 20'' BBJO but you may perform step over, Sub DB alt. Snatch 50#/35#, jumping CTB and (14#/10'-10#/9')
Rx3: See coach julia for individual mod or Class MODWOD.
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WARM UP 3/17/18
(Check In)
FOAM ROLL-Quads,Calves,Delts,Traps,Forearms
GROUP WARM UP
Upon finishing Foam rolling bike or row-40/30 calories
then as group
2 rds
Hop In Place-20 secs
Burpee Jumping Jacks-20 secs
Air Squats Hand OH thumbs interlaced-20 secs
Superman-20 secs
Hanging Hollow Rock-20 secs
3-5 reps of Jump to Strict or 10 sec negatives'
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Thumbs Up-20 reps (control eccentric)
Twisted Lizard-20 secs R/L
Reverse Plank-30 secs(Julia look it up if unsure)
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With PVC Pipe
Passthroughs-10 reps
Post Up lat stretch-20 secs
Pressing Snatch Balance-5 reps
Burgener warm up-3 reps each
3 Position Snatch-3 reps each
Using PVC Facing Wall or Squat rack-5 reps OHS hold in bottom 3 secs
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After brief and demo
Set up Box, Barbell,Medball, Instruct all athletes to perform 3 reps of each movement with actual weights.
THEN FUSSIN CRUSH IT!!!
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