WOD Blog
 | Sat, Dec 26 2020 |  |
 | Happy Birthday: Miracle |
| WARM UP 12-26-20 | METCON 12-26-20 |
WARM UP 12-26-20
(Check In)
WARM UP
30 secs ON/15 secs OFF:
Step Ups
Plate to Overhead
Barbell Strict Press
Plate Rotation (15 secs R/L)
Plate Squat
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Hip Rotation-20 reps R/L
Thumbs Up-10 reps
Breaststrokes-10 reps
Spiderman w/ Thoracic Rot-5 reps R/L
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STO-5 reps
Snatch Grip Deadlift-5 reps
Snatch Grip High Pull-5 reps
Powersnatch-5 reps
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Review metcon and set up weights
COOLDOWN
Overhead Stretch-1 min R/L
Couch Stretch 1 min R/L
Seated Forward Fold-1 min
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METCON 12-26-20
(Reps, Rx+, Rx2, Rx3)
FOR MAX REPS ON A 38 MINUTE CLOCK either SOLO OR with a PARTNER I GO, YOU GO STYLE:
7 min AMRAP:
7 KB Swing (American)
7 TTB
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5 min AMRAP:
Powersnatch
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REST 1 MINUTE (CHANGE WEIGHT)
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7 min AMRAP:
7 Push Ups
7 Box Jumps
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5 Min AMRAP:
Shoulder to Overhead
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REST 1 MINUTE (CHANGE WEIGHT)
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7 min AMRAP:
7 Goblet Squat
7 Pull Ups
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5 min AMRAP:
Deadlift
Brown Rx+: 53#/35# KB, 24``/20`` box, barbell load:
PS: 135#/95#
STO: 165#/115#
DL: 225#/155#
Purple Rx: 53#/35# KB, 24``/20`` box, barbell load:
PS: 115#/75#
STO: 135#/95#
DL: 185#/135#
Blue Rx2: 35#/26# KB, 24``/20`` box, step ups allowed, Sub KTC, Jumping Pull Ups
PS: 95#/65#
STO: 135#/85#
DL: 155#/105#
Orange Rx3: 26#/20# KB, 20``/16`` box, step ups allowed, sub Lying TTB, Ring Rows
PS: 45#/35#
STO: 75#/55#
DL: 115#/75#
Yellow MODWOD: Orange MODS:
PS: Sub DB 20#/12#
STO: Sub 25#/15# OR Sub DB
Deadlift: 75#/55#
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