WOD Blog
 | Sat, Oct 6 2018 |  |
| 666 PARTNER WORKOUT 10/6/18 | WARM UP 10/6/18 |
666 PARTNER WORKOUT 10/6/18
(Time, Rx+, Rx2, Rx3)
With a Teammate!
3 Rounds For Time:
60 Wallballs (20#/10'-14#/9')
60 Hang Power Snatch (95#/65#)
60 STO (95#/65#)
*One athlete working at a time. Partition reps as desired. You must complete all reps of one movement before moving onto to the next.
Tip: Don't feel the need to stick to a certain rep goal. Once you feel yourself slowing down, switch with your partner! This will ensure your team can finish as fast as possible.
Goal: Sub 27, Cap OFF at 32 minutes.
Rx+: 30#/10'-20#/9', 115#/75#
Rx: As written
Rx2: 14#/9'-10#/8', 75#/55#
Rx3: 10#/8'-6#/8', 45#/35# or sub DB snatch, 35#/20#
| Janalyn | 28:32 Rx | Partner: Noe!! | | Deven D | 21:42 Rx | With Scotty to Hotty. I think that’s what we got... haha | | Alyssa C | 20:17 Rx | |
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WARM UP 10/6/18
(Check In)
FOAM ROLL- Quads, lower back, traps, hamstrings, calves
UPON ARRIVAL-Machine 25 calories, moderate pace
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GROUP WARM UP
Squat Game-3 sets
-In Two lines w/ everyone in a squat, have each team pass the medball down and back four times. Losing team does five burpees. Repeat three times.
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Push Ups-10 reps
Hip Rotations-20 reps R/L
Spiderman to Hammy-30 secs
Thumbs Up-10 reps
Breaststrokes-10 reps
L's-10 reps
Reverse Shoulders-30 secs
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w/ a Partner, sharing a bar
Press Complex w/ pause-3 reps each
Snatch Deadlift-5 reps
Hang Snatch High Pull-5 reps
Hang Power Snatch-5 reps
Snatch Push Press-5 reps
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Brief Metcon, do a few practice reps before starting.
COOLDOWN
Couch Stretch-2 min R/L
Banded Bully-1 min R/L
Seated Forward Fold-1 min
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