WOD Blog
 | Sat, Sep 15 2018 |  |
| PARTNER WOD 9/15/18 | WARM UP 9/15/18 | Other Results |
PARTNER WOD 9/15/18
(Time, Rx+, Rx2, Rx3)
In Teams of 2!
8 Rounds For Time:
9-Powercleans (165#/115#)
14-Deadlifts (165#/115#)
20-Med ball throws (10 each person, 20#/14#)
10 m wheelbarrow walk (each)
*Partition reps as desired
Goal: Sub 28, cap OFF at 32 minutes
Rx+: 185#/135#, 30#/20#
Rx: As written
Rx2: 125#/85#, 14#/10#
Rx3: 95#/65#, 10#/6#, sub bear crawl
| Alyssa C | 21:00 Rx | | | Janalyn | 28:26 Rx | | | Siena | 19:58 Rx | | | Alyssa D | 21:00 Rx | No modifications for my knee! |
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WARM UP 9/15/18
(Check In)
FOAM ROLL- Quads, Calves, Front of Shoulder, Hamstrings
Upon Arrival: Bike or Row 25 calories
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GROUP WARM UP
Two Rounds:
Plate to Overhead-10 reps
Plate Squat-10 reps
Plate Row-10 reps
Plate Rotation-5 reps each direction
Plate Thruster-5 reps
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Frog Pose-30 secs
Praying Pose to Hammy-30 secs
Thumbs Up-10 reps
Breaststrokes-10 reps
Walking Plank-30 secs
Reverse Plank-30 secs
Shoulder Taps in Downward Dog-20 reps
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Sharing a Barbell w/ a Partner
Deadlift w/ Double Pause-10 reps
Hang Clean High Pull-10 reps
Powerclean-5 reps
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Brief Metcon and practice a couple reps of each movement
INDIVIDUAL COOLDOWN
Banded Hip Stretch-2 min R/L
Banded Hamstring Stretch-2 min
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