WOD Blog
 | Sat, Dec 1 2018 |  |
| PARTNER WOD 12/1/18 | WARM UP 12/1/18 |
PARTNER WOD 12/1/18
(Reps, Rx+, Rx2, Rx3)
w/ a Partner preferably of the same gender:
5 Rounds For MAX reps!
1 min each station:
Partner Medball Throws (20#/14#)
Row Calories
Bike Calories
Partner Sit Ups (20#/14#)
DB Stepovers (24''/20'') (35#/20# pair)
Goal: 500+ Reps
Teams may start on whichever movement they like as long as they follow the order. Each partner will work for 30 secs and rest for 30 secs on machines and DB stepovers.
Rx+: 50#/35#
Rx: As written
Rx2: 14#/10#, 20''/16'', 20#/12#
Rx3: 10#/6#, no weight on stepovers or see coach for MODWOD.
| 1st | 453 Rx2 | Keith C Sat, Dec 1, 2018
Jonathan A Sat, Dec 1, 2018 |
| Jonathan A | 453 Rx2 | Partner: Keith | | Keith C | 453 Rx2 | Partner-Jon |
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WARM UP 12/1/18
(Check In)
FOAM ROLL: Quads, Lats, Shoulders, Back, Traps
GROUP WARM UP
Row-2 mins
Bike-2 mins
Spiderman to Hammy-30 secs R/L
Side plank-15 secs R/L
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Squat Plate Race Game x 2-3 cycles depending on class size
Form two teams. Have everyone grab a plate and stack them. Have teams form a line. Team members sit in a squat as they pass the plates down the line to the other side. The team that passes all of their plates down and back the fastest wins.
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Brief Metcon
COOLDOWN
Couch Stretch-2 mins R/L
Foam Roll Full Body
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