WOD Blog
 | Sat, Feb 9 2019 |  |
| PARTNER WOD 2/9/19 | WARM UP 2/9/19 | Other Results |
PARTNER WOD 2/9/19
(Time, Rx2, Rx3)
w/ a Partner:
2 Rounds For Time:
70 Rower Facing Burpees
70 Row Calories
70 Box Jumps (24''/20'')
70 Ball Slams (35#/20#)
70 Bike Calories
Rules: One partner works at a time. Partners must do 35 reps of each movement but may partition the reps however they like. Ex. each partner could do 35 reps and switch, or they could do sets of 5 and switch off for seven sets.
Goal: Sub 23, CAP at 30 minutes.
Blue Rx: As written
Orange Rx2: Step Ups Allowed
Yellow Rx3: 20''/16'', sub plate to overhead 15#/10#
White MODWOD: See coach!
| 1st | 35:00 Rx | Alyssa C Sat, Feb 9, 2019
Sarah D Sat, Feb 9, 2019 | | 2nd | 37:47 Rx | Katriel-Maria Sat, Feb 9, 2019 | | 1st | 32:20 Rx | Nate D Sat, Feb 9, 2019 | | 2nd | 32:32 Rx | Todd N Sat, Feb 9, 2019 | | 3rd | 35:00 DNF.... with Alfanso Rx | Keith C Sat, Feb 9, 2019 |
| Nick | DNF Rx | Solo, 8 ball slams 2nd round | | Nate D | 32:20 Rx | w/ big sexy | | Sarah D | 35:00 Rx | 63 CALS ON BIKE (2nd round) | | Joshua B | DNF with Darise Rx | 1 CAL ON BIKE (2nd round) | | Keith C | 35:00 DNF.... with Alfanso Rx | got thru box jumps in 2nd rd | | Diana W | DNF | got to 2nd round of box jumps | | Jonathan A | 35:00 Rx2 | 95# SPLIT JERK | | Todd N | 32:32 Rx | Partner: Chuck “Big Arms” | | Rachel T | DNF Rx | | | Jonathan K | Dnf Rx | 50# ball slams were rough | | Katriel-Maria | 37:47 Rx | w Seth | | Alyssa C | 35:00 Rx | 7 cals left on bike | | Vince | 60 minute weight lifting class Rx | Split jerk practice 100 # |
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WARM UP 2/9/19
(Check In)
FOAM ROLL- Quads, Calves, Traps
UPON ARRIVAL: Bike and Row 25 Calories Each Machine
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GROUP WARM UP
2 Rounds:
Jumping Jacks-30 secs
Front to Back Hops-30 secs
Side to Side Hops-30 secs
Four Square Hops-30 secs
Burpees-30 secs
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Stationary Inchworm into Upward Dog-5 reps
Reverse Plank-30 secs
Puppy Dog-30 secs
Downward Dog-30 secs
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Brief Metcon, do a few practice reps of each movement.
COOLDOWN
Modified Hurdlers Stretch-1 min R/L
Reverse Shoulders-1 min R/L
Groiner Stretch-1 min R/L
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