 | WOD Blog |  |
Thu, Nov 7 2019 |
 | Happy Birthday: Mike M & Erin H & Brittany J |
| BC ANTICIPATION | Open Wod Prep 3 |
BC ANTICIPATION
Time
3 Rounds:
75 Jump Ropes
10 Dumbbell Burpee Deadlifts
---Directly into…
3 Rounds:
21 Cals. Bike or Row
21 DB Thruster
Buy Out- 100 Sit Ups
SCORE IS TOTAL TIME!!
A pick DB weight
B 10/20 DB
C 15/25 DB
D RX, DU’s, 20/35 DB
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| Stephanie R | 16:56 | JR,#20, ROW | | Lizbet | 18:10 | Jr, 20#DB, Bike | | Rafael R | 19:00 | C 25# singles | | Tracy Ma | 19:05 | RX 25# | | Cindy Ku | 19:15 | C, #15db, row | | Yadira | 19:23 | 15 db | | Lisa Ri | 20:40 | 150 JR 20 DB | | Galyn | 21:11 RX | under protest | | Jason Ra | 21:17 | C | | Sabrina | 21:53 | 20#db | | Andrea L | 23:00 | C 20#DB singles | | Jeff H | 30:00 | RX 25# |
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Open Wod Prep 3
Check In
Active RECOVERY Wod- If you plan on doing the Open workouts on Friday, you should make this your RECOVERY day wod. Take the time to move and mobilize. Nothing too strenuous or crazy.
10 Mins Rower (This will serve as your warm up Row.)
4 Rounds:
10 Hollow Body Rocks
20-30 Sec. Bar Kipping
3 Turkish Get UPS per side
3-5 Ring or Bar Muscle ups or 5 Dips
Then 10 MIns. Rower
Spend 2 Mins. at each Station
Samson Stretch
Cobra to Downward Dog with Calf Stretch
Lying Banded Leg Stretches
Pigeon Stretch on box
Banded Lat Stretch, Shoulder and Tricep on Rig
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