WOD Blog
 | Sat, Jul 7 2018 |  |
| 9AM PARTNER WOD 7/7/18 | WARM UP 7/7/18 |
9AM PARTNER WOD 7/7/18
(Reps, Rx+, Rx2, Rx3)
In a team of 2-3 perform
25 min AMRAP of
200-Deadlifts (185#/125#)
200-Push Ups
200-Calorie Bike or Rower
200-Sit Ups
200-Pull Ups
RULES/GOAL: 625 reps+
One member moving at a time partition reps AND movements how you desire.
Rx+: Sub HSPU, GHD Sit Ups, CTB Pull Up, 245#/165# DL
Rx: As written
Rx2: 135#/95# DL, Sub Ring Rows
Rx3: See coach Seth for modwods
| Janalyn | 785 Rx | Partners: Deven & Hobs | | Jonathan A | 500 Rx2 | Partnered with Brett | | Alfonso | 500 Rx | 200-Deadlifts #135, 200-Push Ups, 40-Sit Ups, 60-Calorie SkiErg |
|
WARM UP 7/7/18
(Check In)
FOAM ROLL/Pre hab-Quads,Chest,Glutes,Calves, Lats and Forearms, using roller and lacrosse or softball
GROUP WARM UP
Bike or Row-2-3 mins
--------------------------
Plate Taps-30 reps
Plate to Overhead-10 reps
Plate Rotations-20 R/L
Side to Side Push Up off plate-10 reps
Walking Plank-30 secs
Stationary Inchworms-30 secs
--------------------------
Set up equipment do another 5-10 reps of each movement
Deadlift-5 reps
Push Ups-5 reps
Pull Ups-5 reps
Sit Ups-10 reps
then strategize with your teammate or teammates
INDIVIDUAL COOLDOWN
Banded Hamstring & Hip Stretch-2 mins R/L
Band Lat Stretch-2 mins R/L
50-Band Crunches and 50 Band Face Pulls
|
