WOD Blog
 | Sat, Sep 7 2019 |  |
| PARTNER WOD 9/7/19 | WARM UP 9/7/19 | 10AM WEIGHTLIFTING 9/7/19 |
PARTNER WOD 9/7/19
(Reps, Rx+, Rx2, Rx3)
In Teams of 2:
30 min Alternating EMOM (one partner works for a minute while the other rests for a minute.) Each will a complete a total of 3 sets each 6 minute block.
Mins 1-6: Bike Calories (one bike)
Mins 7-12: Powersnatch
Mins 13-18: Over Under (hold PVC for partner)
Mins 19-24: Deadlift
Mins 24-30: 150 m run (count each completed run within the minute as 15 reps)
Goal: 450+ Reps
Purple Rx+: 135#/95# snatch, 225#/155# Deadlift, 36''/30''
Blue Rx: 115#/75# snatch, 185#/135# Deadlift, 30''/24''
Orange Rx2: 95#/65# snatch, 155#/105# Deadlift, 24''/20''
Yellow Rx3: 65#/45# snatch, 125#/85# Deadlift, 20''/16'', sub step ups, 100 m Run
White MODWOD: 45#/35# Snatch or DB Snatch, 95#/65# Deadlift
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WARM UP 9/7/19
(Check In)
FOAM ROLL- Full body!
GROUP WARM UP
Two Rounds 20 secs ON/10 secs OFF:
Jumping Jacks
Front to Back Hops
Side to Side Hops
Four Square Hops
Snatch Grip Deadlift
Snatch Grip High Pull
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Stationary Inchworm Into Upward Dog-5 reps
Thumbs Up w/ Pause-10 reps
Breaststrokes-10 reps
Glute Bridges-15 reps
Downward Dog-30 secs
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Powersnatch-5 reps
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Explain Metcon
COOLDOWN
Modified Hurdlers Stretch-1 min R/L x 2 sets
Rig Calf Stretch-1 min R/L
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10AM WEIGHTLIFTING 9/7/19
(Weight)
-WARM UP-
Air squats -20
Banded pull a parts - 10
Banded press- -10
Banded GM - 10
Hip bridge march- 30 sec
Hallow hold - 30
Pigeon
Spider-Man/hammy
Prayer pose
Front squats - 10
Clean grip dead lifts - 10
High hang clean high pulls - 10
High hang clean - 5
A. High Hang Clean
1-1-1-1-1-1
*Up to a moderate/heavy weight
*this is meant to help with with speed under the bar and bracing of the core
B. Accessory
4 sets:
DB strict press - 10
DB supinated row - 10
DB Bench press - 10
| Katheryn | 115 Rx | | | Bill | 155 Rx | |
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