WOD Blog
 | Sat, Sep 19 2020 |  |
 | Happy Birthday: Yaliska |
| WARM UP 9-19-20 | PARTNER WOD 9-19-20 |
WARM UP 9-19-20
(Check In)
WARM UP
20 secs ON/10 secs OFF:
Jumping Jacks
Side to Side Hops
Front to Back Hops
Four Square Hops
Burpees
THEN
Jog-200 m
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Barbell Good Morning-10 reps
Alt Scorpion-10 reps
Hollow Hold-30 secs
Hip Bridge Hold-30 secs
Downward Dog-30 secs
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Clean Grip Deadlift-5 reps
Hang Powerclean-5 reps
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Explain metcon
COOLDOWN
Seated Forward Fold-1 min x 2 sets
Calf Stretch-1 min R/L x 2 sets
Foam Roll sore areas
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PARTNER WOD 9-19-20
(Reps, Rx+, Rx2, Rx3)
Teams of 2
32 min Timer:
10 min AMRAP
Bike Calories!
*Switch every 15/12 calories. Upon switching each partner will perform 7 burpees working at the same time.
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REST 1 minute
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10 min Timer:
Perform the following follow the leader style:
400 m Run
30 Hang Powerclean
20 PVC Jump Overs
w/ time remaining after both partners are done complete an AMRAP of Deadlifts (I go, you go style)
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REST 1 minute
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10 minute timer complete a buy in of 500/400 m Row (each, one partner at a time)
w/ time remaining work up to a 3RM Hang Powerclean.
Score is total bike calories on Part A+Total Deadlifts on Part B+Total Weight for both partners on Part C.
Brown Rx+: 165#/115#, 30''/24''
Purple Rx: 135#/95#, 24''/20''
Blue Rx2: 115#/75#, 20''/16''
Orange Rx3: 75#/55#, Jump over as low as needed, Sub 10/7 Calories, Bodybuilders, sub 300 m Row and 300 m run
Yellow MODWOD: 45#/35# or Dumbbell Pair, sub plate stepovers, sub 3RM Deadlift for hang powerclean, Sub 300 m Row and 200 m run
| Dale F | 95#, 20” - 67,28,6 or 101 Rx3 | 3MR - 125 |
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