WOD Blog
 | Sat, Jan 12 2019 |  |
| PARTNER WOD 1/12/19 | 10AM WEIGHTLIFTING TECHNIQUE | WARM UP 1/12/19 |
PARTNER WOD 1/12/19
(Reps, Rx+, Rx2, Rx3)
w/ a Partner alternating FULL rounds:
AMRAP 12
Bike-12/9 Calories
KB Swing-12 reps (53#/35#)
REST 1 min
AMRAP 12
Row-12/9 Calories
Devil Press-6 reps (50-55#/35#)
Partner 1 will complete a full round of the couplet, then rests while partner 2 completes a full round.
Goal: 350+ Reps
Tip: You are mean to go HARD while you are the athlete working. Try to push your pace and take advantage of the built in rest while your partner is going.
Rx+: 70#/53#
Rx: As written
Rx2: 35#/26#, 20#/12#-15#
Rx3: 26#/20#, regular burpees
| Keith C | 352 Rx2 | Partner was Manny | | Ian | 342 Rx2 | Solo: row for both, 50#kb, 30#db | | Rachel T | 669 Rx2 | With my life partner BJ 35/20 on devil makers |
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10AM WEIGHTLIFTING TECHNIQUE
(Weight)
WARM UP:
Banded pass throughs
Pull aparts
Banded good mornings
Side steps
Hip bridge 30sec
Plank 30sec
Box stretch
Hip mobility
W/PVC review and practice the basic elements of the power clean.
Hang Power Cleans
3-3-3-3-3-3
**do all sets at comfortable weight to focus on technique
**reset each rep
| Jonathan A | 135 Rx | PR!! | | Bill | 175 Rx | |
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WARM UP 1/12/19
(Check In)
FOAM ROLL- Quads, Chest, Traps
UPON ARRIVAL: Machine 2-3 minutes
GROUP WARM UP
Jumping Jacks-30 secs
Side to Side Hops-30 secs
Front to Back Hops-30 secs
Foursquare Hops-30 secs
Burpee-30 secs
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KB Deadlift-30 secs
Russian Swing-30 secs
Hand to Hand Swing-30 secs
American Swing-30 secs
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Fire Hydrants-15 reps R/L
SL Hip Bridge-15 secs R/L
Walking Plank-30 secs
Reverse Plank-30 secs
Puppy Dog-30 secs
Seated Forward Fold-30 secs
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Brief Metcon
COOLDOWN
Modified Hurdlers Stretch-1 min R/L
Reverse Shoulders-1 min R/L
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