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Sat, Jul 8 2017 |
Metcon: 10 AM PARTNER WOD 7/9/17 | Warm Up: WARM UP 7/8/17. | |
10 AM PARTNER WOD 7/9/17 Metcon: Time-Rx3+ In a team of 2-3 perform 10 mins to finish 30-Box Jumps (20'' for all) 30-KB Swings 53#/35# 30-Burpee 30-Calorie Bike or Row rest with any time remaining ----then 10 mins to finish 40-Box Jumps (24'' for all) 40-KB Swings 53#/35# 40-Burpees 40 Calorie Bike or Row rest with any time remaining then ---10 mins to finish 50-Box Jumps (30'' for all) 50-KB Swings 70#/35# 50-Burpees 50-Calorie Bike or Row RULES/GOAL: Sub 30 mins CAP at 33 mins One member moving at a time partition reps AND movements how you desire. Get through the 1st and 2nd 10 min brackets and then finish the final for time! NO STEP UPS FOR Rx or Rx+ Rx+: Teams of 2 Rx: As written Rx2: 35#/26# box the same STEP UPS ALLOWED
1st | 29:58 2 | Lindsey M Sat, Jul 8, 2017 | 1st | 29:43 2 | Toa Sat, Jul 8, 2017 | 2nd | 29:56 2 | Jonathan A Sat, Jul 8, 2017 Eric M Sat, Jul 8, 2017 | 3rd | 29:58 2 | Austin R Sat, Jul 8, 2017 |
Eric M | 29:56 Rx2 | | Jonathan A | 29:56 Rx2 | Eric Rocks!! | Lindsey M | 29:58 Rx2 | | Austin R | 29:58 Rx2 | | Toa | 29:43 Rx2 | Devin was on 🔥🔥🔥🔥 today 💪🏾 |
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WARM UP 7/8/17. Warm Up: Check In FOAM ROLL- Full body!!!! Especially underside of foot calves and chest use lacrosse ball for foot. But nobody ever reads or does this.... GROUP WARM UP Row or Bike or Jump Rope-2 mins then Downward Dog-30 secs Standing Forward Fold-30 secs Side Plank w hip dip-30 secs R/L Stationary Inchworms-30 secs then Burpee-5 reps KB Swings-10 reps Box Jumps-5-10 reps INDIVIDUAL COOLDOWN Rotator cuff work 4 directions orange band-2x15 reps per direction Band OH stretch and Hamstring stretch-2 mins
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