WOD Blog
 | Sat, Aug 4 2018 |  |
| 7AM MARATHON ROW! 8/4/18 | PARTNER WOD 8/4/2018 | WARM UP 8/4/2018 |
7AM MARATHON ROW! 8/4/18
(Time)
SHOW UP A LITTLE EARLY 6:45 WE BEGIN AT 7AM!!!
ROW-42,195 meters
Perform this in teams of 4 switching as desired!
If you bring a GUEST make sure they sign the waiver!
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PARTNER WOD 8/4/2018
(Time)
With a Friend for Time!
24-21-15
Powerclean (135#/95#)
Box Jump (20' for all)
TTB
--------RUN 600 M (35#/20#)--------
21-15-9
Hang Squat Clean (155#/105#)
Box Jump (24'/20')
Pull Up
--------RUN 600 M (20#/14#)--------
15-12-9
Squat Clean (165#/115#)
Box Jump (30'/24')
CTB Pull Up
--------SPRINT 600 M TO FINISH LINE!--------
*Must split reps evenly. Both partners are required to run 600 m, only one has to have burden. Both must finish run before starting next section.
Goal: Sub 25 mins, CAP off at 30 mins
Rx+: 155#/105#, 165#/115, 185#/135#, KTE/CTB/BMU, 24'/20', 30'/24', 36'/30'
Rx: As Written
Rx2: 115#/75#, KTC/JCTB/Pull Up (partner assisted if needed), 24'/20' step ups allowed, 20#/14#-15#, 14#-15#/10# for burden run.
Rx3: Sub powerclean, 75#/55# all rounds, KTC/Ring Row/JCTB, 20'/16', step ups allowed. No weight on run. Or see coach for additional mods.
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WARM UP 8/4/2018
(Check In)
FOAM ROLL- quads, lats, traps, back, calves, front of shoulder
GROUP WARM UP
Jog-300 m
Frankensteins-20 m
Monster Walks-20 m
Skips-20 m
Butt Kickers-20 m
Broad Jump-20 m
Walking Inchworms-10 m
Walking Groiner-10 m
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YTWL-10 reps each
Side Plank-20 secs R/L
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Arch Hollows-10 Reps
KTC or TTB-5 reps
Strict or Jump to Strict Pull Up-5 reps
Kipping Pull Up-5 reps
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w/ a Barbell
5 clean Deadlifts
5 hang Clean High Pulls
5 Power Cleans
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Brief Metcon and set up stations
INDIVIDUAL COOLDOWN
Banded Hamstring Stretch-2 min R/L
Overhead Stretch- 2 m in
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