WOD Blog
 | Sat, Jun 16 2018 |  |
| PARTNER WOD 6/16/18 | WARM UP 6/16/18 |
PARTNER WOD 6/16/18
(Time, Rx+, Rx2, Rx3)
In teams of 2 perform
TTB-50-40-30-20-10 reps (Share the work evenly)
Run Simultaneously 500m-400m-300m-200m-100m
Push Press-50-40-30-20-10 reps (95#/65#) (Share the work evenly)
Row or Bike-80-60-40-20-10 cals (Share the work evenly)
GOAL: Sub 29 CAP at 35 mins
Rx+: Sub HSPU
Rx: As written
Rx2: Sub KTC,
Rx3: Sub Sit Ups DB Push Press 35#/20# single,
| Jonathan A | 35:00 DNF Rx2 | 4 Rounds. Partner: Cam |
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WARM UP 6/16/18
(Check In)
FOAM ROLL-Full body especially calves, hamstrings, delts and arms use lacrosse ball for smaller muscles 20-30 passes per muscle
GROUP WARM UP
Upon arrival or after SMR Row or bike 30 cals
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Plate Rotations-30 secs R/L
Plate to Oh-30 secs
Plate press-30 secs
Monster Walks-20m
Frankensteins-20m
High knees-10 m
Buttkickers-10 m
Seal walk-20m or Plank-30 secs and Reverse Plank 30 secs
Jog 500 m
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Arch hollows 10
Leg raises-5
KTC-5 reps
TTB-5 reps
Then
Push press w prescribed weight 10 reps
Brief on WOD kill it with your bestie!
INDIVIDUAL COOLDOWN
Banded OH 2 mins R/L
Samson Stretch w twist-1 min R/L
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