WOD Blog
 | Sat, Jun 8 2019 |  |
| PARTNER WOD 6/8/19 | WARM UP 6/8/19 |
PARTNER WOD 6/8/19
(Time, Rx+, Rx2, Rx3)
In teams of 2, partitioning reps as desired:
Partner Double Isabel-60 Snatches (135#/95#)
Run 1.5 miles (switching every 400 m, 3 sets each, 6 total, hill required)
Partner Double Grace-60 Clean and Jerks (135#/95#)
Goal: Sub 24, CAP at 28 minutes
Tip: Consider small sets on the barbell before switching to keep cycle time higher!
Purple Rx+: 165#/115#
Blue Rx: As written
Orange Rx2: 115#/75#
Yellow Rx3: 75#/55#, one mile run
White MODWOD: DB Snatch, DB pair Clean and Jerk, see coach for further mods!
| Julia Goldst | 25:55 Rx | w/ Alyssa D | | Todd N | 18:00 Rx | Solo. Ran 1 mile. | | Alyssa C | 20:21 | sub 135# power clean | | Carolyn | 90 min | Strength and WOD |
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WARM UP 6/8/19
(Check In)
FOAM ROLL- Quads, Calves, Traps, Hamstrings, Glutes
GROUP WARM UP
3 min AMWAP:
Jog-100 m
Snatch Grip High Pull-5 reps
Strict Press-5 reps
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Hip Rotations-20 reps R/L
Thumbs Up-10 reps
Breaststrokes-10 reps
Hollow Rocks-20 reps
Glute Bridges-20 reps
Downward Dog-30 secs R/L
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Powersnatch-5 reps
Powerclean-5 reps
Push Press-5 reps
Push Jerk-5 reps
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Brief metcon
COOLDOWN
Seated Forward Fold-2 mins
Reverse Shoulders-1 min
Upper Back and Calf Smash
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