WOD Blog
 | Sat, Mar 2 2019 |  |
| WARM UP 3/2/19 | PARTNER WOD 3/2/19 | 10AM WEIGHTLIFTING 3/2/19 |
WARM UP 3/2/19
(Check In)
FOAM ROLL: Full Body!
Upon Arrival: Machine 3-5 minutes
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GROUP WARM UP
2 Sets
High Knees-30 secs
Burpee to Plate-30 secs
Plate to Overhead-30 secs
Plate Rotation-15 secs R/L
Plate Row-30 secs
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Samson Stretch-30 secs R/L
SL Hip Bridge-15 secs R/L
Thumbs Up-10 reps
Breaststrokes-10 reps
Side Plank-15 secs R/L
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Brief Metcon and demo movements!
COOLDOWN
Modified Hurdlers Stretch-1 min R/L
Upper Back Smash-2 mins
Roll out sore areas
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PARTNER WOD 3/2/19
(Reps, Rx2, Rx3)
In Teams of 2 with one athlete working at a time switching as desired:
5 Rounds For MAX Reps, 1 min each station
Devil Press (50#/35#)
Bike
Ball Slam
Goblet Step Over (53#/35#, 24’’/20’’)
KB Swing (53#/35#)
REST
Teams may start at any station just follow the order.
Goal: 500+ Reps
Tip: Don't feel the need to do a set number of reps before switching with your partner. Go by feel, when you start to slow down, switch! That will allow you to keep the fastest pace as a team to keep accumulating reps. Make sure ot go hard when you are the partner working.
Blue Rx: As written
Orange Rx2: 35#/20#, 35#/26#
Yellow Rx3: 20#/12#, 26#/20#, 20''/16''
White MODWOD: Sub regular burpees or burpee to box, Sub plate to overhead (15#/10#) for ball slam, body weight step up, Russian KB Swing
| Todd N | 596 Rx | Partner - Big Arms | | Keith C | 320+ Rx | Partner was Chuck, not sure of total but definitely over 320 | | Rachel T | 440 Rx2 | With one of my best girls Brooklyn |
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10AM WEIGHTLIFTING 3/2/19
(Weight)
-WARM UP-
Side steps-15R/L
Walking Overhead Lunges-15R/L w/PVC
Passthroughs-20
PVC OHS-10
Scap pulls-15
Wall shoulder rotations-20
Spiderman/hammy stretch
Downward/upward dog
Pigeon stretch
Hang Snatches (not power)
A. Snatch complex:
1-Hang Snatch (above knee)
1-OHS (fight for depth)
B. Accumulate:
Snatch Grip strict press-50
Snatch Grip row-50
*dividing these into super sets is highly recommeded
| Katheryn | 75 Rx | | | Vince | 65 Rx | drill dril drill |
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