WOD Blog
 | Sat, Jan 5 2019 |  |
| PARTNER WOD 1/5/19 | 10AM WEIGHTLIFTING 01/05/19 | WARM UP 1/5/19 |
PARTNER WOD 1/5/19
(Reps, Rx+, Rx2, Rx3)
In teams of 2-3 athletes!
2 Rounds for MAX reps:
5 min AMCAP: Bike
5 min AMCAP: Row
5 min AMRAP: Wallballs (20#/10'-14#/9')
Teams may start at any station just follow the listed order. Teammates must do a MINIMUM of 10 calories/reps and a MAXIMUM OF 20 calories/reps before switching.
Goal: 750+ Reps
Tip: This workout has built in rest since one partner is working at a time. Make sure to hold an aggressive pace when you are the one working!
Rx+: 30#/10'-20#/'9, consider this option if you are a rockstar on the machines.
Rx: As written
Rx2: 14#/9'-10#/8'
Rx3: 10#/8'-6#/8', or see coach for individual mods!
| Diana W | 440 Rx2 | | | LuAnn | 440 Rx2 | | | Louise | 382 Rx3 | |
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10AM WEIGHTLIFTING 01/05/19
(Weight)
WARM UP:
Banded pull a parts - 10
Banded face pulls - 10
Banded pull downs - 10
PVC Passthroughs - 20
PVC OHS - 10
Hip bridge
Pigeon Stretch
Spider-Man Hammy stretch
Prayer pose to inch worm
Burgener warm up
A. SNATCH TECHNIQUE - w/PVC or empty barbell (10 min)
5-5-5-5-5-5
*DO NOT ADD WEIGHT!!!!
*knees back in pull/shoulders over the bar.
*power position (make contact w/hips)
B. SNATCH (full or power depending on flexibility)
3-3-3-3-3-3
*build up to a comfortable weight to focus on form.
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WARM UP 1/5/19
(Check In)
FOAM ROLL- Traps, Lats, Quads
GROUP WARM UP
Upon Arrival-Bike and Row 20 Calories
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Jog Inside-2 mins
Partner Medball Throw-30 reps TOTAL
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Hip Rotations-20 reps R/L
Spiderman to Hammy-30 secs R/L
Plank-30 secs
Reverse Plank-30 secs
Seated Forward Fold-30 secs
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Explain Metcon!!
COOLDOWN
Couch Stretch-2 mins R/L
Seated Forward Fold-1 min
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