WOD Blog
 | Sat, Apr 14 2018 |  |
| PARTNER WOD ISO ANGIE 9AM 4/14/18 | OPTIONAL FINISHER 4/14/18 | WARM UP 4/14/18 |
PARTNER WOD ISO ANGIE 9AM 4/14/18
(Distance, Rx+, Rx2, Rx3)
With a partner perform
ISO-ANGIE
100-Pull Ups (As one partner works the other must hold a Wall Sit)
100-Push Ups(As one partner works the other must hold a Hollow Body)
100-Sit Ups (As one partner works the other must hang from pull up bar)
100-Air Squats(As one partner works the other must hold a push up plank)
then
Anytime partner is not holding iso movement you must stop, switch as often as you like but stay in order of movements.
GOAL: Finish sub 23 CAP at 27 mins
Rx+: Sub CTB Pull Up, HRPU, GHD SU, Thrusters 45#/35#
Rx: As written
Rx2: Sub Jump CTB, Incline or knee down Push Ups
Rx3: See coach Kara for individual mod
| Julia Goldst | 13:04 Rx | w/ Heidi |
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OPTIONAL FINISHER 4/14/18
(Reps, Rx+, Rx2, Rx3)
TEAMS OF 2-3
Team Bike-AMCAP in 5 mins
Two go at the same time one uses handles the other uses only legs. You must switch places at least once so each team member has at least one turn being the arms and the legs.
GOAL: Be the top team!
| Julia Goldst | 94 Rx | 94 splitting up arms and legs with Kyra and Heidi, 138 with Heidi and Kenna just switching off |
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WARM UP 4/14/18
(Time)
FOAM ROLL-Full body especially chest, delts and quads
GROUP WARM UP
2 rds
Min 1: Bike
Min 2: Air Squats/Praying Pose
Min 3: Push Ups/Plank
Min 4: Sit Ups/Hollow Body hold
Min 5: Thumbs Up/Hanging kips\
INDIVIDUAL COOLDOWN
Full body rollout
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