WOD Blog
 | Sat, Jul 27 2019 |  |
 | Happy Birthday: Jayne |
| PARTNER METCON 7/27/19 | WARM UP 7/27/19 | 10AM WEIGHTLIFTING 7/27/19 |
PARTNER METCON 7/27/19
(Weight, Rx2, Rx3)
In Teams of 2 w/ a 35 min Timer:
Part A. With both partners working at a time complete:
200/150 Calorie Row
200/150 Calorie Bike
*switch machines as desired. Teams of 2 females accumulate 150, mixed gender teams stick with 200.
Part B. 150 Burpee Box Overs (24''/20''), switching as desired)
Part C. With time remaining establish: 1RM Clean and Jerk.
Score is heaviest weights for clean and jerk added together.
*Courtesy of Craig Richey
Blue Rx: As written
Orange Rx2: 150/100 Calories, Stepovers allowed
Yellow Rx3: 100/70, 75 burpee box overs, 20''/16''
White MODWOD: 100/75 Calories of each machine, 75 burpee box overs (can sub burpee on box if needed)
| Julia Goldst | 365 Rx | Emily-185, Me-180 |
|
WARM UP 7/27/19
(Check In)
FOAM ROLL- Quads, Calves, Lats, Traps
GROUP WARM UP
Bike-20/15 Calories
Row-20/15 Calories
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Jane Fonda's-10 reps R/L
YTW's-10 reps each position
Dynamic Plank-30 secs
Hip Bridge Hold-30 secs
Downward Dog-30 secs
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Behind the Neck Front Rack Stretch-30 secs
Press Complex-5 reps each
Powerclean-5 reps
Clean and Jerk-5 reps w/ a little additional weight
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Explain metcon!
COOLDOWN
Seated Forward Fold-2 mins
Groiner Stretch-1 min R/L
Foam Roll Full Body
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10AM WEIGHTLIFTING 7/27/19
(Weight)
-WARM UP-
Passthroughs - 20
Banded strict press - 15
Front raises - 15
OHS - 20
GM to squat - 10
Wall squats - 15
Pigeon
Inch worm - 5
Upward/downward Dog
A. Overhead Squat
6 sets of 3, with a slight pause in bottom
B. Core work
4 sets:
Weighted side planks - 30 sec R/L
Hip Extension w/ PVC - 20
GHD Sit Up (only to parallel) - 20
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