WOD Blog
 | Sat, Sep 29 2018 |  |
| WOD AND WATERMELON 9/29/18 | PARTNER WOD 9/29/18 | WARM UP 9/29/18 | WOD AND WATERMELON WARM UP 9/29/18 |
WOD AND WATERMELON 9/29/18
(Time)
“WOD & 🍉 “
w/ a Partner complete 5 rounds EACH of:
Watermelon squats-7 reps
Machine Calories-10/7 cals
Watermelon Run (together)-150 m
With one partner working at a time, alternate to complete 5 rounds each of the workout. However, you will run together each round! Your watermelon may not touch the ground at any point during the workout. Either partner may hold it during the run portion.
CAP at 20 minutes.
| 1st | 15:41 Rx | Janalyn Sat, Sep 29, 2018 | | 2nd | 16:22 Rx | Alyssa D Sat, Sep 29, 2018 | | 3rd | 19:50 Rx | Katheryn Sat, Sep 29, 2018 | | 1st | 15:41 Rx | Deven D Sat, Sep 29, 2018 | | 2nd | 19:50 Rx | Vince Sat, Sep 29, 2018 |
| Deven D | 15:41 Rx | Hottest watermelon short wearing Partner, Jana! | | Janalyn | 15:41 Rx | Handsome as heck partner, Deven Downey | | Katheryn | 19:50 Rx | | | Vince | 19:50 Rx | Partnered with Katheryn | | Alyssa D | 16:22 Rx | |
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PARTNER WOD 9/29/18
(Reps, Rx2)
w/ a Partner!
5 Rounds for MAX reps!
1 min-Machine Cals
1 min-HR Push Ups
1 min-Air Squats
1 min-Partner Sit Up (passing medball back and forth 20#/14#)
2 min-Run 300 m (together)
*Each partner will work for 30 seconds each minute. The run must be completed by both partners and does not count towards score. Mixed gender pairs may use the female weight on sit ups.
Goal: 450+ Reps
Rx: As written
Rx2: 14#/10#, sub knee down push ups
Rx3: See coach for any modifications!
| Alyssa C | 547 Rx | | | Julia Goldst | 651 Rx | |
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WARM UP 9/29/18
(Check In)
FOAM ROLL-Full body, especially quads, calves, and back
Upon Arrival-Machine 25 calories gradually increasing pace
----------------------------
Group Warm Up
Jog-300 m
Jumping Jacks-30 secs
High Knees in place-30 secs
Butt Kickers in Place-30 secs
Air Squats (mix feet)-30 secs
Push Ups-30 secs
----------------------------
Fire Hydrants-20 reps R/L
Spiderman-30 secs R/L
Praying Pose to Hammy-30 secs each position
Push Up Plank-30 secs
Upward Dog-30 secs
Downward Dog-30 secs
----------------------------
Brief Metcon!
INDIVIDUAL COOLDOWN
Couch Stretch-2 min R/L
Reverse Shoulders-1 min
Rig Calf Stretch-1 min R/L
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WOD AND WATERMELON WARM UP 9/29/18
(Check In)
Make sure everyone has signed the waiver and do introductions!
Jog-300 m
Air Squat-20 reps
Machine sharing w/ teammate-10 calories each
------------------------
Hip Rotations-20 reps R/L
Spiderman to Hammy-30 secs R/L
Praying Pose to Hammy-30 secs passing back and forth
Plank-20 secs
Downward Dog-30 secs
------------------------
Explain metcon, demo movements, and give each team their watermelon!
GROUP COOLDOWN
Groiner Stretch-1 min R/L
Downward Dog w/ foot crossed-1 min R/L
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