WOD Blog
 | Sat, May 18 2019 |  |
| PARTNER WOD 5/18/19 | WARM UP 5/18/19 | 10AM WEIGHTLIFTING 05/18/19 |
PARTNER WOD 5/18/19
(Reps, Rx+, Rx2, Rx3)
w/ a Partner For MAX reps, switching off as desired:
0-5: AMRAP Row Calories
5-10: AMRAP Deadlifts (225#/155#)
10-15: AMRAP Bike Calories
15-20: AMRAP Powerclean (135#/95#)
20-25: AMRAP Bar Facing Burpees
25-30: AMRAP Powerclean and Jerk (115#/75#)
Goal: 450+ Reps
Tip: Keep your reps per minute (RPM's) high by switching with your partner when you start to fatigue/slow down. Go by feel and don't feel the need to complete a certain number of reps before switching.
Purple Rx+: 265#/175#, 165#/115#, 135#/95#
Blue Rx: As written
Orange Rx2: 155#/105#, 115#/75#, 75#/55#
Yellow Rx3: 135#/95#, 75#/55#, 45#/35#
White MODWOD: 95#/65#, 45#/35#, DB Snatch (20#/12#), sub Burpee to Box
| 1st | 350 Rx2 | Jayne Sat, May 18, 2019 | | 2nd | 640 | Elana Sat, May 18, 2019 | | 1st | 542 Rx | Seth B Sat, May 18, 2019 | | 2nd | 275 # Back Squat 335# Deadlift Rx | Jonathan A Sat, May 18, 2019 | | 3rd | 265 Rx | Todd N Sat, May 18, 2019 |
| Seth B | 542 Rx | With the Wifey | | Joshua T | 640 | yellow 1 | | Elana | 640 | yellow | | Jayne | 350 Rx2 | | | Todd N | 265 Rx | Work/Rest 1/1 | | Jonathan A | 275 # Back Squat 335# Deadlift Rx | PR's for BOTH!!!! | | Laura E | / Rx | Open gym, pt workout |
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WARM UP 5/18/19
(Check In)
FOAM ROLL: Full Body
GROUP WARM UP
Bike-20/15 Calories
Row-20/15 Calories
Burpee-10 reps
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Fire Hydrants-10 reps R/L
Donkey Kicks-10 reps R/L
Thumbs Up-15 reps
Breaststrokes-15 reps
Hip Bridge w/ Fingers Interlaced Underneath-30 secs
Modified Hurdlers Stretch-30 secs R/L
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Press Complex-5 reps each
Snatch Grip Deadlift-5 reps
Hang Snatch High Pull-5 reps
Powersnatch-5 reps
Powerclean and Jerk-5 reps
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Explain Metcon and warm up to working weight
COOLDOWN
Modified Hurdlers Stretch-1 min R/L
Reverse Shoulders-1 min R/L
Seated Forward Fold-1 min
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10AM WEIGHTLIFTING 05/18/19
(Weight)
-WARM UP-
Banded strict press
Banded Front raises
Banded high pull
Banded thruster
W/barbell
Front squat - 5 sec down/up
Prayer pose
Pigeon
Leaning tricep stretch
Downward/upward dog
A. Clean + Front Squat + Jerk
*work up to a heavy set
B. Accessory: 3 sets
Strict press - 5
Reverse grip row - 8
*choose a moderate weight or increase weight each set
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