WOD Blog
 | Sat, Aug 3 2019 |  |
| PARTNER METCON 8/3/19 | WARM UP 8/3/19 | 10AM WEIGHTLIFTING 8/3/19 |
PARTNER METCON 8/3/19
(Time, Rx+, Rx2, Rx3)
Burden Run 800 m (53#/35#, together, hill required)
8 Alternating Rounds (4 each)
Double Under-50 reps
KB Swing-25 reps (53#/35#)
Burden Run 800 m (53#/35#, together, hill required)
Rules: Your KB may not touch the ground during any portion of the workout. If it does each teammate must perform 5 burpees. One partner holds the KB at a time on the run, switch as desired!
Goal: Sub 28, CAP at 34 minutes
Tip: Consider having the stronger runner hold the KB for the uphill portion of the workout. On the couplet, ideally the KB swings will be completed unbroken. Have your partner hold the KB during your double unders and hand it off to you. Make sure to communicate so your KB doesn't touch the ground!!
Purple Rx+: 70#/53#
Blue Rx: As written
Orange Rx2: Sub 75 singles, 35#/26#
Yellow Rx3: No Burden for Run, 50 singles 26#/20#
White MODWOD: Sub 800 m Run, 20#/15#
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WARM UP 8/3/19
(Check In)
FOAM ROLL- Calves, Lats, Traps, Forearms
GROUP WARM UP
2 Rounds:
Run-200 m
KB Swing-15 reps (Russian Round 1)
Heel Walk-10 m
Toe Walk-10 m
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Stationary Inchworm Into Upward Dog-5 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Side Plank-20 secs R/L
Glute Bridges-20 reps
Downward Dog-30 secs
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Brief Metcon
COOLDOWN
Post Up Lat Stretch on Rig-2 mins
Rig Calf Stretch-2 mins R/L
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10AM WEIGHTLIFTING 8/3/19
(Weight)
-WARM UP-
Walking lunges - 30
Band side steps - 10 R/L
Banded press - 10
Band high pulls - 10
Band Int/Ext - 10 R/L
Hang clean high pull - 10
Front Squat - 10
Pigeon
Downward/upward dog
Sampson stretch
Hang clean - 5
Press progression
Practice split footwork
A. Hang Clean(above knee)
2-2-2-2-2
To as heavy as possible
B. Split Jerk
2-2-2-2-2
Focus on foot work, splitting diagonally, back knee slightly bent
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