WOD Blog
 | Sat, Oct 20 2018 |  |
| PARTNER WOD 10/20/18 | WARM UP 10/20/2018 | Other Results |
PARTNER WOD 10/20/18
(Reps, Rx2, Rx3)
12 Min AMRAP:
42-30-18-15
Row Calories
Overhead Squat (115#/75#)
REST 2 mins
12 Min AMRAP:
42-30-18-15
Hang Powercleans (115#/75#)
HSPU
*Start on either couplet. One partner working at a time. If you finish the reps before time expires go back to the beginning.
Goal: 360+ Reps
Rx: As written
Rx2: 75#/55# OHS or 95#/65# FS, sub HRPU
Rx3: 45#35# OHS or 75#/55# Front Squat, sub incline push ups
| Louise | 390 Rx3 | Partner | | Cherise | 390 Rx2 | Partner: Louise. Old ladies unite! | | Jonathan A | 442 Rx2 | | | Alyssa C | 517 | with Taeja | | Janalyn | 367 Rx | with my main squeeze. |
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WARM UP 10/20/2018
(Check In)
FOAM ROLL: Lower Back, Traps, Lats, Quads
UPON ARRIVAL-Bike or Row 25 calories
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GROUP WARM UP
5 Min AMWAP
Jumping Jacks-20 reps
PVC or Band OHS-10 reps
Shoulder Taps in Downward Dog-10 reps
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Samson Stretch-30 secs R/L
Hip Rotations-20 reps R/L
YTWL's-10 reps each position
Reverse Shoulders-30 secs
Standing Forward Fold w/ fingers interlaced-30 secs
Handstand Hold or Plank Hold-30 secs
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w/ a Partner
Clean Deadlift-5 reps
Hang Clean High Pull-5 reps
Hang powerclean-5 reps
COOLDOWN
Banded Lat Stretch-2 min R/L
Banded Hamstring Stretch-2 min R/L
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