WOD Blog
 | Sat, Nov 17 2018 |  |
 | Happy Birthday: Rachel T & Sandra S & Scott Y |
| PARTNER WOD 11/17/18 | WARM UP 11/18/2018 |
PARTNER WOD 11/17/18
(Time, Rx2, Rx3)
w/ a Partner:
14 ALT Rounds (7 each) of:
Box Jump-5 reps (24''/20'')
Athletic Burpee-7 reps
Sled Push-20 m (90#/70#)
THEN
14 ALT Rounds (7 each) of:
KTE-5 reps
HR Push Ups-7 reps
Machine Calories-11/7 Reps
*Teams may start on either triplet.
Goal: Sub 23, cap OFF at 28 minutes.
Rx: As written
Rx2: Step Ups Allowed, 70#/50#, sub KTC
Rx3: 20''/16'', 45#/35#, sub lying TTB
| Alyssa C | 24:51 Rx | with Julia :) | | Steven A | check in Rx | | | Todd N | 24:41 Rx | W/ Chuck |
|
WARM UP 11/18/2018
(Check In)
FOAM ROLL- Back, Traps, Quads, Calves, Lats
UPON ARRIVAL: Machine 30 calories
----------------------------------------
GROUP WARM UP
Shuttle Jog-200 m
Frankensteins-20 m
Monster Walks-20 m
Athletic Burpee Broad Jump-20 m
----------------------------------------
Inchworm into Upward Dog-5 reps
Scap Push Ups-10 reps
Push Ups (slow and controlled)-5 reps
HR Push Ups-5 reps
Reverse Plank-30 secs
Downward Dog-30 secs
----------------------------------------
Scap Pulls-10 reps
Arch Hollows-10 reps
KTE or Modified Option-5 reps
----------------------------------------
Explain metcon, do a couple reps of each movement. Have teams choose which triplet they start on.
COOLDOWN
Banded Bully-1 min R/L
Seated Forward Fold-1 min
Calf Smash-2 mins R/L
|
