WOD Blog
 | Sat, Jun 15 2019 |  |
 | Happy Birthday: Karlene |
| PARTNER WOD 6/15/19 | 10AM WEIGHTLIFTING 6/15/19 | WARM UP 6/15/19 |
PARTNER WOD 6/15/19
(Weight, Rx2, Rx3)
Every 2 minutes x 10 sets, 30 secs REST b/t rounds:
Bike-20/15 Calories
TTB-15 reps
w/ time remaining:
Hang Powerclean (1 rep each partner as heavy as possible).
Teams may increase in load as they desire and use two barbells. However, only one partner may attempt a weight at a time. You may make multiple attempts within the round but only your heaviest attempt will be counted.
Score: Total weight for each round added together between both teammates.
Rules: Partner 1 will complete the bike, while partner 2 completes the TTB. Then each partner will attempt to establish their heaviest hang powerclean. On the following round, Partner 2 will complete the bike, while partner 1 completes the TTB. Each partner will do a total of 5 rounds on the bike and 5 rounds on the TTB.
Goal: Finish all 10 rounds and lift heavy!
Tip: Keep spare weights organized and nearby to be ready to load quickly between rounds!
Blue Rx: As written
Orange Rx2: Sub KTC
Yellow Rx2: 12/10 Calories, sub lying TTB
White Rx3: 10/7 Calories, Sub Sit Ups or see coach for additional mods.
| Michael H | 145 Rx2 | | | Trey | 145 Rx2 | | | Jayne | 90 Rx2 | |
|
10AM WEIGHTLIFTING 6/15/19
(Weight)
-WARM UP-
PVC Passthroughs - 20
OHS - 15
Slo Mo Good Mornings - 10
Banded Side steps - 10R/L
Scap Pulls - 15
Prayer/Hammy stretch
Pigeon Pose
Leaning tricep stretch
Couch Stretch
W/ BB
OHS-5
Snatch Balance - 5
Bergener warm up
A. Snatch
1-1-1-1-1
*work up to a heavy single
B. Snatch pulls
3-3-3-3-3
*at your heaviest weight hit today
|
WARM UP 6/15/19
(Check In)
FOAM ROLL- Calves, Lats, Traps, Hamstrings, Glutes
Upon Arrival-Bike 20 calories
----------------------------------
GROUP WARM UP
Shuttle Jog-2 mins
----------------------------
Barbell Good Morning-20 reps
Fire Hydrants-10 reps R/L
Donkey Kicks-10 reps R/L
Plank-30 secs
Glute Bridges w/ Barbell on Hips-15 reps
----------------------------
Clean Grip Deadlift-5 reps
Hang Clean High Pull-5 reps
Hang Powerclean-5 reps
----------------------------
Scap Pulls-10 reps
Arch Hollows-10 reps
KTC or TTB-5 reps
----------------------------
Brief metcon and warm up clean to starting weight
COOLDOWN
Overhead Stretch-2 mins R/L
Seated Forward Fold-2 mins
|
