WOD Blog
 | Thu, Aug 27
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| WARM UP 08-27-26 | PARTNER RELAY 08-27-26 | METCON 08-27-26 |
WARM UP 08-27-26
(Check In)
Run-200 m
Straight Leg Kick-20 m
Toe Walk-20 m
Heel Walk-20 m
Side Shuffle-20 m each way
Skips-20 m
Butt Kickers-20 m
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Front to Back Leg Swing-10 reps ea/s
Side to Side Leg Swing-10 reps ea/s
Calf Stretch on Rig-30 secs ea/s
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PARTNER RELAY 08-27-26
(Distance, Rx+, Rx2, Rx3)
Partner Relay
Teams of 2-4 athletes:
10 min AMRAP
*50 m Farmers Carry
Switch every 50 m and cycle through!
Rx+: 80's/60's
Rx: 70's/50's
Rx2: 50's/35's
Rx3: 35's/25's, (Brad try Rx)
MODWOD 1: 25's/20's
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METCON 08-27-26
(Time, Rx2, Rx3)
3 Rounds for Time:
Row or Ski-500/400 m
Box Jump-20 reps
Med-Ball Sit Up-20 reps
Alt DB Snatch-20 rep
Run-400 m
Goal: Sub 23, CAP 27 minutes
Rx: 20/14 MB, 50/35
Rx2: 14/10 MB, 35/25
Rx3: 10/6 MB, 25/20, Sub 300 m Run
MODWOD 1: BW Sit Up, 20/15 Sub 300 m Run 400/300 m Row
MODWOD 2: Assisted or Anchored Sit Up, 15/12, Sub 800 m Bike Erg, 400/300 m Run
| Marnae | 22:16 Rx | | | Lily M | 27:30 Rx | | | Alec | 27:00 Rx2 | | | Tracie | 25:45 Rx2 | Subbed 800 m bike for run |
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