WOD Blog
 | Sat, May 16 2020 |  |
| WARM UP 5-16-20 | PARTNER METCON 5-16-20 | Other Results |
WARM UP 5-16-20
(Check In)
WARM UP
Jog-200 m
Machine-15/12 Calories
Run-200 m
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Stationary Inchworm into Upward Dog-5 reps
Alternating Side Plank-10 reps (5 R/L)
Downward Dog-30 secs
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Clean Grip Deadlift-5 reps
Hang Clean High Pull-5 reps
Hang Powerclean-5 reps
COOLDOWN
Spiderman Stretch-1 min R/L
Rig Calf Stretch-1 min R/L
Post Up Lat Stretch-1 min R/L
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PARTNER METCON 5-16-20
(Reps, Rx+, Rx2, Rx3)
6-4 min Rounds, 1 min REST between rounds:
200 m Run (together)
8 Bar Facing Burpees (each, I go you go)
10 Hang Powercleans (each, I go you go)
w/ time remaining:
Machine Calories (separate machines, one partner works at a time)
Score=total number of calories between team members!
Partner should set up in squares next to each other. They each will have their own barbell and machine. If one partner finishes the run before the other, they can start on their bar facing burpees before their partner returns. However, both partners must be done with their hang powercleans before starting machine calories.
Brown Rx+: 135#/95#, sub 10 bar facing burpees
Purple Rx: 115#/75#
Blue Rx2: Sub 7 bar facing burpees, 95#/65#
Orange Rx3: Sub 150 m run, Sub 7 burpees, 75#/55#
Yellow MODWOD: Sub 100 m run, 7 burpee to box, 45#/35# or sub deadlift 75#/55# or DB pair
| Sarah D | 249 Rx | Sarah - 100. Nate - 149 | | Simone | 127 Rx2 | | | Seth B | 249 Rx | W Shane 60/189 | | Julia Goldst | 172 Rx | Me: 89, Derra-83 |
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