WOD Blog
 | Sat, Nov 30 2019 |  |
 | Happy Birthday: Alex D & Eric H |
| PARTNER WOD 11-26-22 | WARM UP 11/30/19 | 10AM WEIGHTLIFTING 11/30/19 |
PARTNER WOD 11-26-22
(Reps, Rx+, Rx2, Rx3)
w/ a 24 min Timer complete alternating rounds with a partner:
Burden Shuttle Run-100 m (count as 10 reps, 20 m distance, don't need to touch ground)
Wallball-10 reps
Russian Twist-20 reps (10 each way)
Burpee-7 reps
Partner 1 will complete a full round while partner 2 rests, then they will switch.
Tip: This workout has around 1:1 work/rest ratio. You are meant to keep an aggressive pace when you are the athlete working.
Goal: 600+ reps
Rx+: 30#/20#, 10 ft/9 ft target
Rx: 20#/14#, 10 ft/9 ft target
Rx2: 14#/10#, 9 ft/8 ft target
Rx3: 10#/6#, 9 ft/8 ft target, sub bodybuilders
Yellow MODWOD: No burden run, sub Push ball or Medball squat to box, Burpee to Box
| Julia Goldst | 282 Rx | 6 Rounds+20 m, solo, rested two minutes between sets |
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WARM UP 11/30/19
(Check In)
FOAM ROLL- Hamstrings, Quads, Lats, Traps, Calves
GROUP WARM UP
Shuttle Jog-2 mins
Burpee Broad Jump-20 m
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Front to Back Leg Swings-10 reps R/L
Side to Side Leg Swings-10 reps R/L
Air Squat-20 reps
Downward Dog Shoulder Tap-30 reps
Inside Outs-10 Alternating Reps
Bodyweight Russian Twist-20 reps
Calf Stretch on Rig-30 secs R/L
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Brief Metcon and warm up wallball before beginning
COOLDOWN
Reverse Shoulders-1 min x 2 sets
Rig Calf Stretch-1 min R/L x 2 sets
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10AM WEIGHTLIFTING 11/30/19
(Weight)
WARM UP-
W/Band:
Int/Ext rotation w/press - 10R/L
Thera Band W - 12R/L
Pull downs -12
Face pulls -12
Side steps - 12R/L
Hip bridge March -15 R/L
Pigeon stretch
Prayer to hammy
Front squat-10
Clean-5
Clean Drop-5
A. Clean Drops!
3-3-3-3-3-3
B. Push Jerk
2-2-2-2-2
| Katheryn | 70 Rx | 85 | | Vince | 145 Rx | 155 push jerk | | Bill | 155 Rx | |
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