WOD Blog
 | Mon, Jan 21 2019 |  |
| FREE PARTNER WOD 1/21/19 | WARM UP 1/21/19 | SHRED 1/31/2019 | Other Results |
FREE PARTNER WOD 1/21/19
(Reps, Rx+, Rx2, Rx3)
w/ a Partner:
20 Min AMRAP:
30 Machine Calories
20 Synchro Burpees
10 Partner Deadlift (275#/185#)
Goal: Have fun with your friends pick a pace that allows you to continue moving with minimal rest. Strategize with you partner for Machine intervals. On the partner deadlift, consider having one partner cue the team about when to move up and down with the barbell or if you are strong enough take turns lifting it alone.
Purple Rx+: Synchro Bar Facing Burpees, 405#/315#
Blue Rx: As written
Orange Rx2: (225#/155#)
Yellow Rx3: (185#/135#)
White MODWOD: Sub each Russian KB Swing 53#/35# or work with coach to choose weight.
| 1st | 282 Rx | Hayleigh Mon, Jan 21, 2019 | | 2nd | 276 Rx | Sarah D Mon, Jan 21, 2019 | | 3rd | 265 w Alyssa Rx | Jessie Mon, Jan 21, 2019
Alyssa C Mon, Jan 21, 2019 | | 1st | 279 Rx+ | Deven D Mon, Jan 21, 2019
Wesly Mon, Jan 21, 2019 | | 2nd | 262 Rx+ | Todd N Mon, Jan 21, 2019 | | 3rd | 373 Rx | Seth B Mon, Jan 21, 2019 |
| MANAGER | 3.5 rounds Rx | | | Cammon | 300 Rx | With Eric #Machine | | Eric F | 300 Rx | With Cam (Tom Cruise) | | Charles G | 269 Rx | Solo | | Alyssa C | 265 Rx | with Jessie:) | | Anna E | :) Rx | | | Selleck | :) Rx | | | Sandra D | 175 Rx | Partner Anisha | | Anisha | 175 Rx | Partner Sandra | | Heather Lo | 3 solo rounds + | bar burpees, 85lb deadlift, +6cal row extra | | Nick | 160 Rx | Worked Solo | | Derek N | 180 | Solo - 225 DL | | Bill | 266 Rx | w/Ryan Powell | | Jessie | 265 w Alyssa Rx | | | Katheryn | 255 Rx | partner w/ Vince | | Julia Goldst | 189 | Bike cals, DB hang clean and jerk (25#), single arm DL (farmers handle+60#) | | Saori | 258 Rx | With Kyla. #215 sorry Kyla to hold you baaaack!!! | | Vince | 251 | Paired with Katheryn. Good times. 4 RNDs + 11 cals | | Ryan Pow | 266 Rx | Partner Bill | | Seth B | 373 Rx | Mens Rx w wifey | | Scott B | 207 | 225# Rx2 with Kou | | Diana W | 240 Rx | | | Nate D | 276 Rx | Partner with wifey | | Sarah D | 276 Rx | | | Jonathan K | 290 Rx | Partners with big Grant | | Wesly | 279 Rx+ | Deven | | Todd N | 262 Rx+ | Johnny Lui | | Jayne | 3 rounds Rx | | | Brett L | 300 Rx | | | Deven D | 279 Rx+ | Wes | | Hayleigh | 282 Rx | Darise | | Janelle | 240 Rx | Manny | | Joshua B | 236 Rx | 185 lb solo | | Kristin | 170 Rx | | | Bj | 222 Rx2 | | | Ian | 240 Rx3 | Solo kB deadlift | | Rachel T | 222 Rx | With bae 225# DL | | Kou | 207 Rx2 | With Dad |
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WARM UP 1/21/19
(Check In)
FOAM ROLL: Traps, Quads, Front of Shoulder
GROUP WARM UP
Do Intros!
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''Roxanne'' Warm Up
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Inchworm to Upward Dog-7 reps
Hip Bridge Hold-30 secs
Push Up Plank-30 secs
Reverse Plank-30 secs
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w/ Barbell or PVC Pipe
Deadlift w/ Double Pause-10 reps
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Explain metcon and demo partner deadlift. Give teams a few minutes to warm up the partner deadlift and work on rhythm.
GROUP COOLDOWN
Partner Hamstring Stretch-1 min each side per partner
Partner Chest Stretch-1 min each partner
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SHRED 1/31/2019
(Time)
WARM UP:
20 calorie bike
Standing forward fold
Spider-Man to Hammy
7 inchworms with a push up
10 Russian swings
10 American swings
20 scap pulls
5 strict pull ups OR 10 ring rows
5 kipping pull ups OR 5 jump to strict
For time:
25 minute cap
20 cal bike
50kb swings
20 cal bike
40 push ups
20 cal bike
30 pull ups
20 cal bike
40 push ups
20 cal bike
50 kB swings
20 cal bike
| Laura E | :-b Rx | | | Cherise | 25:00 | DNF | | Alfonso | 21:51 Rx | 50# KB |
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