WOD Blog
 | Sat, Dec 7 2019 |  |
| PARTNER METCON 12/7/19 | WEIGHTLIFTING 12/7/19 | WARM UP 12/7/19 | Other Results |
PARTNER METCON 12/7/19
(Reps, Rx+, Rx2, Rx3)
20 Min AMRAP:
10-20-30-40-50 etc
DB Snatch
Pull ups
DB Goblet Squats
Rules: One athlete works at a time, partition reps as desired.
Goal: 340+ Reps
Tip: Consider frequent switches to avoid burn out. If one partner has a strength for a particular movement, have them take more of the reps.
Purple Rx: 50#/35# DB
Blue Rx2: 35#/25# DB, sub Jumping CTB Pull Up
Orange Rx3: 25#/20#, sub Jumping Pull Ups
Yellow MODWOD: 20#/12#, sub air squats or goblet squats, Standing Pull Ups
| DeeAnn | 425 Rx2 | | | Mindy | 425 Rx2 | | | Jonathan K | 501 Rx | With big Tom | | Todd N | 260 Rx | Solo |
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WEIGHTLIFTING 12/7/19
(Weight, Rx2, Rx3)
w/ a 10 min Timer complete:
Single Arm Overhead Squats
8-8-8 (each arm)
REST 1 minute between sides
Brown-Blue Rx: As written, add weight as you feel comfortable, or stick with a lighter weight working on technique and form.
Orange Rx2: Sub Front Rack DB or KB Squat (pair)
Yellow Rx3: Sub Goblet squat
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WARM UP 12/7/19
(Check In)
GROUP WARM UP:
Grab a Light DB and red or orange band
20 m Walking Lunge
10 Scap push ups
20 m Overhead Carry R/L
20 m Bear Crawl
10 Banded Passthroughs
20 Banded Pull Aparts
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2 sets each w/ a Partner:
30 second Overhead Stretch R/L (thick band),
*Partner performs a dead hang for 30 secs/plank for 30 secs and then they switch
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2 sets:
DB Strict Press-8 reps R/L
Overhead Reverse Lunge-8 reps R/L
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Begin Weightlifting, perform a few reps of each movement in metcon beforehand.
COOLDOWN
2:00-4:00 of Each
Rotator Cuff Smash & Floss (ea/s)
Pec Smash (ea/s)
Quad Smash (ea/s)
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