WOD Blog
 | Sat, Aug 11 2018 |  |
| PARTNER WOD 8/11/18 | WARM UP 8/11/18 |
PARTNER WOD 8/11/18
(Weight, Rx2, Rx3)
In Teams of 3 w/ a 30 Timer Complete:
3 rounds of
75 Machine Calories
50 TTB
25 Burpee Box Obstacle
w/ time remaining accumulate AMWAP of Deadlift. Teams may have one barbell and can choose the weight they want to use. Partner Deadlifts are allowed.
*For round portion of workout, movements will be completed one person working at time in order, each teammate must complete AT LEAST 5 reps with a MAX of 15 per movement PER ROUND.
GOAL/SCORING: Total weight of deadlifts completed. Make sure to have a teammate tallying up reps and weights.
Rx: As Written
Rx2: Sub KTC
Rx3: Sub lying TTB and burpee box stepovers
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WARM UP 8/11/18
(Check In)
FOAM ROLL- Quads, Chest, Calves, Upper Back
UPON ARRIVAL: Bike and Row 15 Calories
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GROUP WARM UP
In a group of 3 sharing one barbell rotate through to complete:
2 rounds EACH:
Partner 1: 10 Deadlifts w/ empty bar (pause below knee)
Partner 2: 10 Burpees w/ high jump
Partner 3: Hip Bridge Hold while partners work
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Stationary Inchworms-5 reps
Walking Plank-30 secs
Thumbs Up-10 reps
Breaststrokes-10 reps
Arch Hollows-10 reps
KTC or TTB-5 reps
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Brief Metcon and load up barbells to starting weight.
INDIVIDUAL COOLDOWN
Banded Hamstring Stretch-2 min R/L
Ring Shoulder stretch-2 min
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