WOD Blog
 | Sat, Feb 22 2020 |  |
 | Happy Birthday: Chad B |
| PARTNER WOD 2-22-20 | WARM UP 2-22-20 | 10AM WEIGHTLIFTING 2-22-20 | Other Results |
PARTNER WOD 2-22-20
(Reps, Rx2, Rx3)
25 minute AMRAP, in teams of 2, switching as desired:
50 reps/calories each movement:
Burpee to Target (above reach)
Air Squat
Row
DB STO
Weighted Stepover
Goal: 500+ Reps (2+ Rounds)
Tip: Aim for quick sets with fast transitions. When one partner starts to fatigue, immediately switch!
Purple Rx: 50#/35# Dumbbell (single), 24''/20''
Blue Rx2: 35#/25# Dumbbell, 24''/20''
Orange Rx3: Sub Bodybuilder, 20#/12-15# DB, bodyweight stepovers, 20''/16''
Yellow MODWOD: Sub Burpee and Air Squat to Box, 15#/10# DB, Plate Stepover
| Jonathan A | 481 Rx | With Dave: He did Purp | | Todd N | 540 Rx | | | Steven P | 400 Rx2 | |
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WARM UP 2-22-20
(Check In)
FOAM ROLL- Full Body
GROUP WARM UP
20 secs ON/10 secs OFF x 2 sets:
Burpees
Plate Press
Air Squat
Plate Row
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Stationary Inchworm to Upward Dog-5 reps
Scorpions-10 alternating reps
Samson Stretch-30 secs R/L
Praying Pose to Hammy-30 secs
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Explain metcon and warm up STO with DB
COOLDOWN
Couch Stretch-1 min R/L x 2 sets
Reverse Shoulders-1 min R/L x 2 sets
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10AM WEIGHTLIFTING 2-22-20
(Weight)
-WARM UP-
3 rounds:
Air squat-15
Clean grip deadlift-15
Clean high pulls-10
Front squats-10
Prayer to hammy stretch
World’s greatest stretch
Pigeon stretch
Modified hurdler
Rig lat stretch
Good morning-10
Clean pulls from hang-3
Hang power clean-3
Hang squat clean-3
Slo-mo hang clean-3
A. SLO-MO PAUSE HANG CLEANS
1-1-1-1-1-1
*5 second count from power position to above knee hang position (load the hammies), then 5 sec pause in hang position, then full speed through the catch.
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