WOD Blog
 | Sat, Nov 24 2018 |  |
| PARTNER WOD 11/24/18 | WARM UP 11/24/18 |
PARTNER WOD 11/24/18
(Reps, Rx2, Rx3)
In teams of 2-3:
24 Min AMRAP for MAX reps:
KB Swing (53#/35#)
Wallball (20#-10'-14#/9')
TTB
Box Jump (24''/20'')
Ball Slam (35#/20#)
Ring Dip
DB GTO (35#/20# pair)
Goblet Lunge 35#/25# plate
Rules: Partners are all moving at the same time but must be working on different movements. When you are on a specific movement you must do a MINIMUM of 10 reps and a MAXIMUM of 25 reps before moving onto the next. You do not have to do all eight but can if you like. Strategize to get the most total points possible as a team.
Rx: As written
Rx2: 35#/26# KB, 14#/9'-10#/8' wallball, KTC, step ups allowed, sub push ups, 20#-15#/15#/10# DB pair, 15#/10# plate
Rx3: 26#/20#, 10#/8'-6#/8', lying TTB, 20'/16', sub incline push ups, 15#/10# plate to overhead, bodyweight lunge. See coach if a MODWOD is needed. :)
| 1st | 281 | Louise Sat, Nov 24, 2018 |
| Louise | 281 | Because :) | | Steven A | Check in Rx | |
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WARM UP 11/24/18
(Check In)
FOAM ROLL- Full Body
UPON ARRIVAL-Machine to start getting warm
GROUP WARM UP
2 Rounds
Plate Taps-20 reps
Plate to Overhead-10 reps
Plate Rows-10 reps
Plate Squats-10 reps
Plate Press-5 reps
Plate Rotations-5 reps R/L
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Fire Hydrants w/ Pause-10 reps R/L
Thumbs Up-10 reps
Breaststrokes-10 reps
Groiner Stretch-30 secs
Praying Pose to Hammy-30 secs
Downward Dog-30 secs
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Demo metcon movements. Try out a couple of each before starting.
COOLDOWN
Couch Stretch-1 min R/L
Seated Forward Fold-1 min R/L
Lateral Rig Opener-1 min R/L
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