WOD Blog
 | Sat, Dec 8 2018 |  |
| PARTNER WOD 12/8/18 | WARM UP 12/8/18 |
PARTNER WOD 12/8/18
(Reps, Rx2, Rx3)
In Teams of 3 athletes (or two if we have an odd number):
24 Min AMRAP follow the leader style:
DB Burpees-10 reps (50#/35#)
Hang Powerclean-10 reps (115#/75#)
Box Over-10 reps (24''/20'')
TTB-10 reps
Partner 1 will start on the DB Burpees. When they complete their reps they will move onto hang powerclean and partner 2 will start DB burpees. Once partner 1 has completed their hang powercleans and partner 2 has completed their DB burpees partner 3 may start. Teammates must wait for the athlete in front of them to be finished before moving onto the next station.
Ex. Partner three is on third base, partner two is on second, and partner one is on first. They cannot run until the person on the base in front of them has transitioned. Accumulate as many reps as possible as a team!
Goal: Mystery
Tip: Have your fastest athlete start first to avoid a traffic jam.
Rx: As written
Rx2: 35#/20#, 75#/55#, stepovers allowed, KTC
Rx3: 20#-10#-15# or Sub regular burpees, 45#/35# or DB pair, 20''/16'', sub sit ups. Or see coach for MODWOD.
| Keith C | 280 Rx2 | Partner was Rob | | Alfonso | 250x2 Rx2 | 35#, 95#, atepovers, & TTB. Partner with Steven A |
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WARM UP 12/8/18
(Check In)
FOAM ROLL: Calves, Lats, Front of Shoulders, Quads
GROUP WARM UP
Shuttle Runs-200 m
Frankensteins-20 m
Monster Walks-20 m
Skips-20 m
Butt Kickers-20 m
Bunny Hops-20 m
Burpee Broad Jump-20 m
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Stationary Inchworms-5 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Reverse Plank-30 seconds
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Rig Calf Stretch-20 secs R/L
Arch Hollows-10 reps
TTB or KTC-5 reps
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Brief metcon, warm up hang powerclean and box over with partners.
COOLDOWN
Seated Forward Fold pointing and flexing feet-2 mins
Reverse Shoulders-1 min
Downward Dog-1 min
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