WOD Blog
 | Sat, Mar 9 2019 |  |
| PARTNER METCON 3/9/19 | WARM UP 3/9/19 | 10 AM WEIGHTLIFTING 3/9/19 |
PARTNER METCON 3/9/19
(Rounds, Rx+, Rx2, Rx3)
w/ a 24 min Timer in teams of 2-3 athletes complete alternating rounds of the following triplet:
Assault Bike-21/15 Calories
Powerclean-15 reps (115#/75#)
Sled Push-20 m (90#/70#) (10 m, then turn around)
Rules: Partner 1 will complete a full round, then partner 2, then partner 3 etc. Score today is rounds+reps. No reps for incomplete sled pushes Ex. completing 6 full rounds+2 powercleans gives a male athlete the score of 6+23.
Goal: Have fun pushing yourself with friends!
Tip: Since this workout has 1:1 or 1:2 work/rest ratio make sure to sprint! when you are the athlete working.
Purple Rx+: 135#/95#
Blue Rx: As written
Orange Rx2: 95#/65#, 70#/50#
Yellow Rx3: 75#/55#, 45#/35#
White MODWOD: Sub DB powerclean. See coach for any additional mods!
| Keith C | 3rds +21Cal bike Rx2 | lone wolf | | Charles G | 9 + 21 cal Rx+ | | | Nate D | 10 + 30 Rx | | | Jonathan K | Present Rx | |
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WARM UP 3/9/19
(Check In)
FOAM ROLL: Quads, Lats, Calves, Traps
GROUP WARM UP
Start at either station:
Shuttle Jog-2 mins
Bike-2 mins
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Fire Hydrants-10 reps R/L
Donkey Kicks-10 reps R/L
Mountain Climber to Outside of Hand (stretch hips)-20 reps
Kneeling Forearm Stretch-30 secs
Glute Bridges-15 reps up and down
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Barbell Good Morning-15 reps
Clean Grip Deadlift-10 reps
Clean Grip High Pull-5 reps
Powerclean-5 reps
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Explain metcon and warm up clean further
COOLDOWN
Modified Hurdlers Stretch-1 min R/L
Twisted Lizard-1 min R/L
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10 AM WEIGHTLIFTING 3/9/19
(Weight)
-WARM UP-
1 arm DB overhead walking lunges - 10/arm
banded passthroughs - 10
Banded arm raises - 10
banded strict presses - 10
banded high pulls - 10
Shoulder activation on wall
Wall stretch
Box stretch
Review Push Jerk
A. Push Jerks complex
1-Clean(power or full)
1-Push Jerk
1-Push Jerk
*comfortable weight
B. Clean Pulls
5-5-5-5-5 @ 90% of max clean
*think 'full extension'
| Jonathan A | 145 Rx | | | Katheryn | 120# Rx | PR | | Vince | 135 Rx | 185 on clean pulls | | Bill | 115 Rx | |
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