WOD Blog
 | Sat, Mar 23 2019 |  |
| PARTNER METCON 3/23/19 | WARM UP 3/23/19 | 10 AM WEIGHTLIFTING 3/23/19 |
PARTNER METCON 3/23/19
(Reps, Rx+, Rx2, Rx3)
In teams of 2-3:
24 Min Timer:
Partner 1: Run 300
Partner 2: Perform AMRAP of:
5 Deadlifts (185#/135#)
5 Lateral Burpees
Partner 3: REST
Rules: While partner 1 is rowing partner 2 is performing their deadlift/burpee AMRAP and Partner 3 is resting. Once Partner 1 finishes their row teammates will rotate stations. Partner 1 will move onto the AMRAP, partner 2 will move onto the rest. Your score is the total REPS completed on the AMRAP portion of the workout!
Goal/Tip: Have an awesome workout with friends. Don't stop moving the entire time you are completing the AMRAP portion of the workout. You get to rest afterwards!
Purple Rx+: 245#/165#
Blue Rx: As written
Orange Rx2: 155#/105#
Yellow Rx3: 115#/75#, 200 m run
White MODWOD: 75#/55# or KB deadlift, sub 150 m run. Or see coach!
| Louise | Team 356 Rx3 | | | Rachel T | 356 Rx | Louise and Julia 👍🏽 | | Jonathan K | Did it! Rx | Rocked it with Wendy and Alyssa |
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WARM UP 3/23/19
(Check In)
FOAM ROLL: Quads, Calves, Traps, Lats, Front of Shoulder
GROUP WARM UP
3 Rounds
Jumping Jacks-25 reps
Barbell OR Band GM (purple or green)-10 reps
Burpee-5 reps
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Hip Rotations-20 reps R/L
Groiner Stretch w/ Pushaway-30 secs R/L
Push Up Plank-30 secs
Glute Bridges-20 reps
Standing Forward Fold w/ Fingers Interlaced-30 secs
Calf Stretch on Rig-30 secs R/L
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Brief Metcon
COOLDOWN
Twisted Lizard-1 min R/L
Reverse Shoulders-1 min
Calf Stretch on Rig-1 min R/L
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10 AM WEIGHTLIFTING 3/23/19
(Weight)
-WARM UP-
Passthroughs - 20
scap push ups - 15
scap pulls - 15
Wall shoulder activation - 20
hip rotations - 20 R/L
Sampson stretch
prayer to hammy stretch
Snatch deadlift - 10
snatch pull w/pause - 10
Power snatch w/ pause - 5
PS w/pause + OHS - 5
A. Snatch w/ pause above knee
3-3-3-3-3-3
*Moderate to heavy weight, focus on keeping a straight back and using the hamstrings and glutes.
B. Accessory:
DB rows 10-10-10
DB bench press 10-10-10
| 1st | 125 Rx | Griff Sat, Mar 23, 2019 | | 2nd | 105 Rx | Vince Sat, Mar 23, 2019
Jonathan A Sat, Mar 23, 2019 |
| Jonathan A | 105 Rx | | | Vince | 105 Rx | | | Griff | 125 Rx | PR |
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