WOD Blog
 | Sat, Jul 21 2018 |  |
| PARTNER CHIPPER 7/21/18 | WARM UP 7/21/18 |
PARTNER CHIPPER 7/21/18
(Time, Rx+, Rx2, Rx3)
For Time with a Partner, one person working at a time:
100 TTB
100 Box Jumps (24'/20')
100 SDHP (95#/65#)
1000 m run (together)
100 DL (205#/135#)
100 Cal Bike
100 TTB
Goal: Sub 25, cap OFF at 30 mins
Rx+: 30'/24', 115#/75#, 255#/175#
Rx: As Written
Rx2: Sub KTC or TTR, Step Ups Allowed, 75#/55#, 135#/95#
Rx3: Sub Lying TTB, 20'/16', 65#/45#, 95#/65#, or see coach for individual mods.
| Keith C | DNF 20:00 got to last 30cal row Rx2 | partner Rob, he did Rx | | Alfonso | DNF 20:00 got to last 40cal row Rx2 | KTC, 20', 65#, 135#, Row |
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WARM UP 7/21/18
(Check In)
FOAM ROLL- Calves, Hamstrings, Chest, Quads
Upon Arrival: Machine 30 Calories
GROUP WARM UP
2 Rounds
Jog 100 m
Bunny Hops or Jumping Jacks- 20 reps
Russian Swing- 10 reps
KB DL- 10 Reps
High Pull Each Arm- 10 reps
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Stationary Inchworms- 7 reps
Hollow Rocks- 30 secs
Standing Forward Fold- 30 secs
Ankle Rotations- 30 sec R/L
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Arch Hollows- 10 reps
KTC- 5 reps
TTB or KTC- 5 reps
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Brief Metcon
INDIVIDUAL COOLDOWN
Banded Hamstring Stretch 2 min R/L
Overhead Stretch 2 min R/L
Calf Smash
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