WOD Blog
 | Sat, May 30 2020 |  |
| WARM UP 5-30-20 | PARTNER WOD 5-30-20 | Other Results |
WARM UP 5-30-20
(Check In)
WARM UP (grab box, barbell, and PVC pipe)
30 secs ON/15 secs OFF x 2 sets:
Step Ups
Barbell Sumo Deadlift
Thumbs Up (round 1) Breaststrokes (Round 2)
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w/ PVC
Passthrough-10 reps
Cuban Press-10 reps
Behind the Neck Snatch Grip Press-10 reps
Burgener Warm Up-5 reps each
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Brief Metcon, give time to warm up SDHP and accumulate load for snatch!
COOLDOWN:
Upper Back and Calf Smash
Modified Hurdlers Stretch-1 min R/L
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PARTNER WOD 5-30-20
(Reps, Rx+, Rx2, Rx3)
29 minute Timer:
10-8-6-4-2 (each partner)*
Burpee Box Jump
SDHP
THEN
100/70 Machine Calories
THEN w/ time remaining
2RM Snatch (any style, reset)
Rules: For the first couplet, partners will alternate to complete every set. For example: Seth does 10 SDHP and 10 Burpee Box Overs then Katriel does 10 SDHP and 10 burpee box overs etc. using separate barbells. Machine Calories are 100/70 TOTAL between teammates and are performed one athlete at a time using separate machines. Mixed gender teams do 100 calories. Snatches will be completed one athlete at a time. Score is total weight lifted on the snatch!
Brown Rx+: 115#/75#, must snatch over 185#/125#, 30''/24''
Purple Rx: 95#/65#, 30''/24''
Blue Rx2: 75#/55#, 24''/20''
Orange Rx3: 65#/45#, 20''/16'', step ups allowed sub 80/60 Machine Calories
Yellow MODWOD: Sub KB SDHP, 20''/16'', sub 70/50 Machine Calories
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