 | WOD Blog |  |
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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