WOD Blog
 | Sat, Sep 8 2018 |  |
| PARTNER WOD 9/8/18 | WARM UP 9/8/18 |
PARTNER WOD 9/8/18
(Reps, Rx+, Rx2, Rx3)
In Teams of 3 w/ one athlete working at a time:
6 Min AMCAP
Bike Cals (must switch every 10 cals)
REST 2 Mins
6 Min AMRAP
Hang Powercleans (must switch every 5 reps, 135#/95#)
REST 2 Mins
6 Min AMRAP
Over Unders 30'/24' (must switch every 5 reps, hold PVC pipe for partner)
REST 2 Mins
6 Min AMCAP
Row Cals (must switch every 10 cals)
Teams can choose which station they start at but must follow the order.
Goal: Have fun and push your pace!
Rx+: 165#/115#, 36'/30'
Rx: As written
Rx2: 115#/75#, 24'/20' step overs allowed
Rx3: 65#/45#, 20'/16, sub step ups
| 1st | 525 Rx | Katriel-Maria Sat, Sep 8, 2018 | | 2nd | 370 Rx2 | Janalyn Sat, Sep 8, 2018 | | 1st | 685 Rx | Spencer Ch Sat, Sep 8, 2018 | | 2nd | 498 Rx | Eric P Sat, Sep 8, 2018 | | 3rd | 453 Rx | Eric M Sat, Sep 8, 2018 |
| Eric M | 453 Rx | | | Spencer Ch | 685 Rx | w/ Nate and Scott | | Eric P | 498 Rx | Partnered w/ Thompson’s 170 bike, 62 hang power clean, 60 over unders, 106 rows | | Janalyn | 370 Rx2 | Rx for all except over under’s. Partner: Mikayla. | | Katriel-Maria | 525 Rx | w/seth |
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WARM UP 9/8/18
(Check In)
FOAM ROLL- Quads, Back, Shoulders, Calves
UPON ARRIVAL: Bike AND Row 20 cals
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GROUP WARM UP
Jumping Jacks-20 reps
Pogo Jumps-20 reps
Side to Side Hops-20 reps
Back to Front Hops-20 reps
Foresquare Hops-20 reps
High Knees-20 reps
Butt Kickers-20 reps
Tuck Jumps-10 reps
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Stationary Inchworms-5 reps
Scorpions-10 reps back and forth
Plank-30 secs
Downward Dog-30 secs
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In Teams of 3 cycle through to complete:
Step Ups/Box Jumps-10/5 reps
Clean Deadlift/Hang Clean High Pull/Hang Powerclean-5 reps each movement
Hip Bridge Hold while partners work on other two movements.
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INDIVIDUAL COOLDOWN
Banded Hip Stretch-2 min R/L
Upper Back and Calf Smash
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