14
Nov

Thursday 11/15/18

By: 321go Leave a Comment

Welcome Alex, new On-Ramp grad!

 

Partner WOD

“Treading Water”

With a partner, for time:

Athlete 1:
40-30-20-15-10-5 (men)
34-25-17-12-8-4 (women)
Calorie Row

Athlete 2:
15 Ball Slams

Both partners do all the work, working on opposite movements at all times.

Cash-Out

Achilles Maintenance – Eccentric Ankle Dorsiflexion

2 sets of 10 reps/leg

 

13
Nov

Wednesday 11/14/18

By: 321go Leave a Comment

 

Strength

15 Mins. including 3 recommended warm-up sets. Rest ~2 mins between work sets.

Shoulder Press (3-3-3+)

3 @ 65%, 3@ 72%, 3+ (as many reps as possible with good form) @ 80%

Record # reps and weight for your last set

WOD

“Razor Burn”

5 Rounds for Time (10′ CAP):

15 Power Cleans (95/65)
15 Wall Balls (20/14 to 10’/9′)

Intended to be fast – scale weights as needed to keep intensity up

Cash-Out

Foam Roll Quads & Glutes