WOD Blog
 | Sat, Nov 9 2019 |  |
| 10AM WEIGHTLIFTING 11/9/19 | FIT N FALL PARTNER WOD 5 11/9/19 | WARM UP 11/9/19 | Other Results |
10AM WEIGHTLIFTING 11/9/19
(Weight)
-WARM UP-
2 rounds:
Passthroughs-20
OHS-10
Snatch grip deadlifts-10
Squated bus drivers-30 sec
Marching hip bridge-30 sec
Int/ext rotation with press-10
Fire hydrants-20R/L
Yoga push up-5
Pigeon stretch
Modified hurdler
3 position snatch - 3 reps in each position
A. 3 position Snatch
1- high hang snatch
1- hang snatch (right below the knee)
1- snatch from floor
* AHAP
B. Snatch lift-offs
3-3-3-3
* from floor up to just below the knee. Hips and shoulders rise at the the same angle at the same rate.
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FIT N FALL PARTNER WOD 5 11/9/19
(Weight, Rx2, Rx3)
For MAX Reps:
6 sets:
1 min Box Jumps Partner 1
1 min Box Jumps Partner 2
1 min Bike Partner 1
1 min Bike Partner 2
2 mins to hit a 2RM Hang Powerclean
*Teams are allowed two barbells but one box and one bike. Teammates should alternate who starts each round. During the 2 minute section they can attempt as many weights as they want but should only count their heaviest set. There is no rest between rounds.
Score is total reps+weights from each round added together for both partners.
Tip: There is built in rest so establish a somewhat aggressive pace on the box jump/bike but leave a little in the tank to preserve energy for some heavy lifts! Have fun lifting heavy!
Purple Rx: 24''/20''
Blue Rx2: 20''/16''
Orange Rx3: Step Ups allowed
Yellow MODWOD: Sub Plate Step Ups, Deadlift
| Cherise | 2156 Rx | Partner--Julia!!! | | Julia Goldst | 2156 Rx | w/ Cherise! Weights were 155-170-180x4 sets | | Bj | 2073 Rx | | | Vince | 2336 Rx | Partnered wit hKatheryn. Loved it. She rocks |
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WARM UP 11/9/19
(Check In)
FOAM ROLL- Quads, Lats, Traps, Calves
GROUP WARM UP
2 Rounds:
30 secs Bike
15 secs REST
30 secs Step Ups
15 secs REST
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Fire Hydrants-10 reps R/L
Donkey Kicks-10 reps R/L
Dynamic Plank-20 reps
Glute Bridges-10 reps
Downward Dog-30 secs
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Behind the Head Tricep Stretch-30 secs R/L
Clean Grip Deadlift-5 reps
Hang Clean High Pull-5 reps
Hang Powerclean-5 reps
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Explain Partner WOD and load up starting weights.
COOLDOWN
Calf Stretch on Rig-1 min R/L x 2 sets
Modified Hurdlers Stretch-1 min R/L x 2 sets
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