 | 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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