WOD Blog
 | Sat, Apr 28 2018 |  |
| 9AM PARTNER WOD! | WARM UP 4/28/2018 |
9AM PARTNER WOD!
(Time, Rx+, Rx2, Rx3)
With a partner
6 Rounds For Time:
200 m Burden Run with DB (I go u go style)
Partner A: 20 DB Snatch (50#/35#)
Partner B: 20 Machine Calories
Explanation: Each partner will perform a burden run one at a time. When both return Partner A will perform DB snatch while SIMULTANEOUSLY Partner B performs machine calories. When both finish their movement, one begins the burden run on next round.
*Each partner must do 3 rounds performing DB snatch and 3 rounds on their machine.
Goal: Sub 38 min, cap off at 45 min.
Rx: As written
Rx2: 35#/20# DB
Rx3: No weight on run, see coach for any additional mods
| Wendy G | crushed it Rx+ | | | Julia Goldst | 25:30 | Did solo rested 2 min after each round. | | Todd N | 20:01 Rx | Scott C. wasn't wearing his clunkers and he was flying! !:) |
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WARM UP 4/28/2018
(No Results Tracked)
FOAM ROLL- QUADS, CALVES, UPPER BACK
GROUP WARM UP
Machine- 30 calories
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DB OH Carry- 40 m R/L (at 20 m mark perform 10 DB DL)
DB OH Carry- 40 m R/L (at 20 m mark perform 10 DB High Pulls)
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Monster Walk- 20 m
Walking Lunges- 20 m
Frankensteins- 20 m
High Knees- 20 m
Buttkickers- 20 m
Jog- 300 m
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Brief Workout
INDIVIDUAL COOLDOWN
Calf Smash- 2 min
Banded Hip Stretch- 2 min
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