WOD Blog
 | Sat, Feb 8 2020 |  |
| TEAM WOD 2-8-20 | 10AM WEIGHTLIFTING 2-8-20 | WARM UP 2-8-20 | Other Results |
TEAM WOD 2-8-20
(Reps, Rx2, Rx3)
25 min AMRAP: Follow the Leader Style in Teams of 3-5 athletes:
Bike-15/12 Calories
KB Tater-9 reps
Box Get Over-6 reps
Kneeling Ball Slam-12 reps
Double Under-27 reps
Sumo Deadlift-12 reps
Air Squat-27 reps
Medball Sit Up-12 reps
Purple Rx: 53/35#, 35#/20#, 135#/95#, 20#/14#
Blue Rx2: 35#/26#, 35#/20#, 135#/95#, sub 50 singles, 14#/10#
Orange Rx3: 26#/20#, 20#/14# (for ball slam), 95#/65#, sub 30 singles, 10#/6# (for sit up), sub step over
Yellow MODWOD: 20#/15#, 14#/10# (for ball slam), 45#/35#, sub plate taps, no weight, sup stepover
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10AM WEIGHTLIFTING 2-8-20
(Weight)
-WARM UP-
2rounds:
Passthroughs-20
Pull aparts-20
Air squat-20
Fire hydrants-10R/L
Donkey kicks-10R/L
YTW-5 each position
Kneeling int rotation w/press-10R/L
Prayer to hammy
Pigeon
Lift offs-5
Snatch high pulls-5
Power snatch -5
A. SNATCH COMPLEX
2-Lift off w/pause at the knee
1-Power Snatch
*focus on hips and chest rising at the same pace in the lift off.
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WARM UP 2-8-20
(Check In)
FOAM ROLL- Full Body
GROUP WARM UP
Jump Rope-50 reps
Air Squat-20 reps
Russian Swing-20 reps
Sumo KB Deadlift-15 reps
Goblet Squat-10 reps
KB Tater-5 reps
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Hip Rotation-20 reps R/L
Spiderman to Hammy Stretch-30 secs R/L
Hollow Rocks-30 reps (back and forth is two)
Hip Bridge Hold-30 secs
Downward Dog-30 secs
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Explain Metcon and get into teams!
COOLDOWN
Couch Stretch-1 min R/L x 2 sets
Upward Dog-1 min
Downward Dog w/ Foot Crossed-1 min R/L
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