WOD Blog
 | Sat, Jun 9 2018 |  |
 | Happy Birthday: Isis & Ethan C |
| 9AM PARTNER WOD 6/9/18 | WARM UP 6/9/18 |
9AM PARTNER WOD 6/9/18
(Reps, Rx+, Rx2, Rx3)
FINAL CHECK IN/WEIGH INS FOR 7 HABITS START TODAY!!! SEE COACH SETH IN HIS OFFICE!
With 1 partner working at a time perform 5 rounds for MAX reps of
KB Swing-1 min (53#/35#)
Box Jumps-1 min (24''/20'')
Machine-1 mins (cals)
Burpee to target-1 min (6'')
Run-2 mins to Run 300 m (Simultaenously)
GOAL: 400 reps+ Run does not count in score but must be completed by BOTH partners each round.
Rx+: Sub 70#/53#, 30''/24'', RUN 400 M :)
Rx: As written
Rx2: Sub 35#/26#, 200 m Run and Step Ups allowed
Rx3: Sub Russian Swing 35#/20# DB, 150 m Run/Walk and Step Ups allowed 20''/16''
| Julia Goldst | 500 Rx | w/ Taej | | Katriel-Maria | 520 Rx | w/Seth |
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WARM UP 6/9/18
(Check In)
FOAM ROLL/SMR-Full body but if short on time, Upper traps, Calves, Glutes and Forearms, use softball or lacrosse ball on smaller areas 1-2 mins per muscle group
After FOAM ROLL Bike or Row or Ski Erg-30/20 cals
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GROUP WARM UP
Monster Walk-20 m
Frankensteins-20 m
Walk Fingers interlaced OH Lunges-20 m
Butt Kickers-10 m
High Knees-10 m
Jog-300 m
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Stationary Inchworms with push ups-5 reps
Burpee-5 reps
Russians to KB Swing-5 each
Step Ups or Box Jumps w step down-10 reps
Brief on WOD get equip ready then ROCK N ROLL!!
INDIVIDUAL COOLDOWN
Samson Stretch w side reach-2 mins
Calf Stretch and Smash-2 mins
Modified Hurdlers Stretch-2 mins
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