| |  | Happy Birthday Rachel T |
| Metcon: PARTNER WOD 11/17/18 | Warm Up: WARM UP 11/18/2018 | |
PARTNER WOD 11/17/18
Metcon: Time-Rx3
w/ a Partner:
14 ALT Rounds (7 each) of:
Box Jump-5 reps (24''/20'')
Athletic Burpee-7 reps
Sled Push-20 m (90#/70#)
THEN
14 ALT Rounds (7 each) of:
KTE-5 reps
HR Push Ups-7 reps
Machine Calories-11/7 Reps
*Teams may start on either triplet.
Goal: Sub 23, cap OFF at 28 minutes.
Rx: As written
Rx2: Step Ups Allowed, 70#/50#, sub KTC
Rx3: 20''/16'', 45#/35#, sub lying TTB
| 1st | 24:51  | Alyssa C Today! | | 1st | 24:41 | Todd N Today! |
| Alyssa C | 24:51 Rx | with Julia :) | | Steven A | check in Rx | | | Todd N | 24:41 Rx | W/ Chuck | | Carolyn | 10:00am...3 2 1 GO! | | Jonathan K | 10:00am...3 2 1 GO! |
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WARM UP 11/18/2018
Warm Up: Check In
FOAM ROLL- Back, Traps, Quads, Calves, Lats
UPON ARRIVAL: Machine 30 calories
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GROUP WARM UP
Shuttle Jog-200 m
Frankensteins-20 m
Monster Walks-20 m
Athletic Burpee Broad Jump-20 m
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Inchworm into Upward Dog-5 reps
Scap Push Ups-10 reps
Push Ups (slow and controlled)-5 reps
HR Push Ups-5 reps
Reverse Plank-30 secs
Downward Dog-30 secs
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Scap Pulls-10 reps
Arch Hollows-10 reps
KTE or Modified Option-5 reps
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Explain metcon, do a couple reps of each movement. Have teams choose which triplet they start on.
COOLDOWN
Banded Bully-1 min R/L
Seated Forward Fold-1 min
Calf Smash-2 mins R/L
| Carolyn | 10:00am...3 2 1 GO! | | Jonathan K | 10:00am...3 2 1 GO! |
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was KAREN on Oct 12,2018 (36 days ago)
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