WOD Blog
 | Sat, Jan 18 2020 |  |
 | Happy Birthday: Grant H |
| 10AM WEIGHTLIFTING 1-18-20 | PARTNER WOD 1-18-20 | WARM UP 1-18-20 | Other Results |
10AM WEIGHTLIFTING 1-18-20
(Weight)
-WARM UP-
Overhead walking lunges-15R/L
Passthroughs-20
Pull aparts-20
Banded press-10
Front raises-10
Banded thruster-10
Prayer to hammy
Sampson stretch
Pigeon
Crossbody/ tricep stretch
Front squat-10
Jerk(power or split)-10
A. 2 Front squats + 2 Jerks (power or split)
7-8 sets at a moderate to heavy weight
|
PARTNER WOD 1-18-20
(Reps, Rx+, Rx2, Rx3)
FOR TOTAL REPS, switching with your partner as desired:
4 Min AMRAP:
Sled Push (10 m increments, count as 5 reps every 10 m)
REST 1 minute
----------------------
4 Min AMRAP:
Bike Calories
REST 1 minute:
----------------------
4 min AMRAP:
Push Up
REST 1 minute
----------------------
4 min AMRAP:
D-Ball Over Shoulder
REST 1 minute
----------------------
4 min AMRAP:
Box Jump
Tip: This is meant to be an interval style workout with short bursts followed by rest. Strive to complete fast reps while you are the partner working!
Brown Rx+: 150#/100# D-Ball, 90#/70# sled, 24''/20'' box
Purple Rx: 100#/75# D-Ball, 90#/70# sled, 24''/20'' box
Blue Rx2: 70#/50# D-Ball, 70#/50# sled, step ups allowed, sub incline push ups
Orange Rx3: 50#/35# D-Ball, 70#/50# sled, 20''/16''
Yellow MODWOD: 35#/20# D-Ball, 45#/35#, plate step ups
| Olive | 450 Rx2 | | | Kaitlin | 364 Rx3 | | | Rachel T | 435 Rx | 50# DBall |
|
WARM UP 1-18-20
(Check In)
FOAM ROLL- Full Body!
GROUP WARM UP
In any order complete the following within 7 minutes:
Sled Push-20 m (45#)
Bike-20/15 Calories
Step Up-20 reps
Box Jump-10 reps
-------------------------
Push Up+6 shoulder Taps-5 reps
Hip Bridge March-30 reps
Downward Dog-30 secs
-------------------------
Explain metcon!
COOLDOWN
Seated Forward Fold-1 min x 2 sets
Reverse Shoulders-1 min x 2 sets
Foam Roll quads, hamstrings, glutes, lats and calves
|
