WOD Blog
 | Sat, Sep 28 2019 |  |
| 10AM WEIGHTLIFTING 9/28/19 | PARTNER WOD 9/28/19 | WARM UP 9/28/19 |
10AM WEIGHTLIFTING 9/28/19
(Weight)
CHOOSE YOUR OWN ADVENTURE DAY!!!
Come will an element on either the snatch or the clean and jerk that you would like to work on. Coach Emily will help you with ideas for movements and rep schemes.
| Vince | 135 Rx | 115# Snatch 135 # clean |
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PARTNER WOD 9/28/19
(Reps, Rx+, Rx2, Rx3)
5-5 Min Rounds/1 min Between Rounds:
Box Jump-36 reps (18 each)
Kettlebell Swing-36 reps (18 each)
Plate Push-40 m (20 m each)
Burpees w/ time remaining (switch every 5)
Teammates will work one partner at a time. They may switch who works whenever they like but it is required they split the work in half.
Goal: 200+ Burpee to Plate
Tip: Ideally athletes will complete their box jumps without stopping and KB swings unbroken. Try to execute fast reps!
Purple Rx+: 30''/24'', 70#/53#, 110#/90#
Blue Rx: 24''/20'', 53#/35#, 90#/70#
Orange Rx2: Step Ups Allowed, 35#/26#, 90#/70#
Yellow Rx3: Cut Reps Down to 24 on Box Jump and KB Swing, 20''/16'', 26#/20#, 70#/50#
White MODWOD: Plate Step Ups, 20#/15#, 45#/35#, sub burpee to box
| Keith C | 60 Rx2 | | | Rachel T | 209 Rx | Team Tiny | | Nate D | 220 Rx | Team Tall guy |
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WARM UP 9/28/19
(Check In)
FOAM ROLL- Quads, Traps, Lats, Calves
GROUP WARM UP
2 Rounds:
Jumping Jacks-30 secs
REST 10 secs
Russian KB Swing-30 secs
REST 10 secs
Burpee-30 secs
REST 10 secs
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Stationary Inchworm Into Upward Dog-5 reps
Flutter Kicks-60 reps
Single Leg Hip Bridge-20 secs R/L
Modified Hurdlers Stretch-30 secs R/L
Downward Dog w/ Foot Crossed-20 secs R/L
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Brief Metcon
COOLDOWN
Modified Hurdlers Stretch-1 min R/L x 2 sets
Rig Calf Stretch-1 min x 2 sets
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