WOD Blog
 | Sat, Feb 29 2020 |  |
| PARTNER WOD 2-29-20 | WARM UP 2-29-20 | Other Results |
PARTNER WOD 2-29-20
(Reps, Rx2, Rx3)
29 min AMRAP:
Partner 1:
Air Squat-29 reps
Burpee Leap Jump-20 m (count as 20 reps)
Partner 2:
STO: 3 reps from rack as heavy as possible
*49 reps per round!
Rules: Partner 1 will complete 29 air squats and 20 m of burpee leap jumps. While partner one completes the couplet, partner 2 will complete 3 heavy reps of shoulder to overhead (must be taken from the front). Once partner 1 has completed their couplet partners will switch spots!
Score=reps from couplet+Weight from each round of STO for each athlete.
Tip: The partner on the couplet is meant to keep a steady pace. The partner on the lift should be quick adding weight and setting up to go for it!
Purple/Blue Rx: As written
Orange Rx2: Sub 10 burpees (no broad jump)
Yellow Rx3: Sub 10 burpee to box and air squat to box. Sub bench press if needed for STO.
| David R | 715 Rx | partner with Abel | | Rachel T | 2,467 Rx | Partner with Chuck |
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WARM UP 2-29-20
(Check In)
FOAM ROLL- Lats, Traps, Calves
GROUP WARM UP
Shuttle Jog-1 min
Heel Walk-20 m
Toe Walk-20 m
Straight Leg Kicks-20 m
High Knees-20 m
Butt Kickers-20 m
Broad Jump (soft landing)-20 m
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Hip Rotation-20 reps R/L
YTW's-10 reps each position
Downward Dog Shoulder Tap-30 reps
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Press Complex-5 reps each
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Explain metcon. Give 5-7 minutes to warm up to starting weight for STO.
COOLDOWN
Banded Bully-1 min R/L x 2 sets
Rig Calf Stretch-1 min R/L x 2 sets
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