WOD Blog
 | Sat, Jun 23 2018 |  |
| PARTNER WOD 6/23/2018 | WARM UP 6/23/2018 |
PARTNER WOD 6/23/2018
(Rounds, Rx2, Rx3)
36 Min AMRAP in Teams of 2:
150 m Run
5 DB Manmakers (50#/35# pair)*
40 m farmers carry (50#/35# pair)
One partner completes a full round while the other partner rests.
Completed run counts as five reps. Incomplete farmers carry does not count towards score.
A manmaker for today is the following movements completed with a DB pair:
Push Up
DB Row Right
DB Row Left
Squat Clean
Goal: 12+ and have fun.
Rx: as written
Rx2: 35#/20# for both
Rx3: Scale weight as needed or see coach for additional movement subs.
| Scott B | 15+7 Rx3 | | | Kou | 15+7 Rx3 | 20 lbs | | Jonathan A | 16 +Run Rx2 | Partner with Chad. |
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WARM UP 6/23/2018
(Check In)
FOAM ROLL: full body especially back, traps, calves
Upon Arrival:
Machine 30 calories
Group Warm Up:
2 rounds
Plate Press- 10 reps
Plate Rotation- 10 each direction
Plate Row- 10 reps
Plate Squat- 10 reps
Plate to Overehead- 10 reps
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Monster Walks- 20 m
Frankensteins- 20 m
Walking Groiners- 10 m
Walking Inchworms- 10 m
High Knees-20 m
Butt Kickers- 20 m
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Jog 400 m
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Brief Metcon
INDIVIDUAL COOLDOWN
Couch Stretch- 2 min R/L
Modified Hurdlers Stretch- 1 min R/L
Ring Chest Stretch- 2 min
Smash Calves
Go to Rx Rehab Shoulder Clinic!
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