WOD Blog
 | Sat, Jun 20 2020 |  |
| WARM UP 6-20-20 | PARTNER METCON 6-20-20 |
WARM UP 6-20-20
(Check In)
WARM UP
3 Rounds:
100 m Run
10 Plate to Overhead
10 Plate Rotation (5 R/L)
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Fire Hydrants w/ Pause-10 reps
Donkey Kicks w/ Pause-10 reps
Plank Hold-30 secs
Hip Bridge Hold-30 secs
Downward Dog-30 secs
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Explain partner metcon
COOLDOWN
Modified Hurdlers Stretch-1 min R/L x 2 sets
Calf Stretch on Rig-1 min R/L x 2 sets
Spiderman Stretch-1 min R/L
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PARTNER METCON 6-20-20
(Reps, Rx+, Rx2, Rx3)
29 minute timer
In teams of 2 complete the following for MAX reps
Part A. 5 min AMRAP of KB Swings*
*Partner 1 will run 400 m. While they are running partner 2 is completing an AMRAP of Kettlebell swings. When partner 1 returns partner 2 will head out on the their run. If they get back before the 5 minute mark both partners are allowed to work on their swings at the same time! It is required that both runs are finished before the 5 min cap.
REST 1 minute
Part B. MAX Machine Calories 1 min ON/1 min OFF x 10 minutes (5 rounds each partner)
*Partner 1 will accumulate calories for one minute, then they will rest as partner 2 goes. They will alternate in this fashion until both partners have completed five total minutes.
REST 1 minute
Part C. 6 min AMRAP alternating rounds:
5 Deadlifts
5 Lateral Burpees
*Partner 1 will complete a full round, then partner 2 will complete a full round.
REST 1 minute
Part D. 5 min AMRAP Alt DB Snatch*
*Same rules as part A
Score is all reps and calories added together!
Brown Rx+: 305#/205#, 50-53#/-35#
Purple Rx: 275#/185#, 50-53#/35#
Blue Rx2: 225#/155#, 35#/25-26#
Orange Rx3: 155#/105#, 26#-25#/20#, sub 300 m run, bodybuilders
Yellow MODWOD: 75#/55#, 200 m run, 20#/12-15#,
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