WOD Blog
 | Sat, Jan 2 2021 |  |
 | Happy Birthday: Ann |
| WARM UP 1-2-21 | METCON 1-2-21 |
WARM UP 1-2-21
(Check In)
WARM UP
30 secs ON/15 secs OFF x 2 sets:
Plate to Overhead
Step Up
Machine
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Stationary Inchworm Into Upward Dog-5 reps
Hip Rotation-20 reps R/L
Hollow Hold-30 secs
Hip Bridge Hold-30 secs
Downward Dog-30 secs
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Begin Metcon
COOLDOWN
Modified Hurdlers Stretch-1 min R/L
Seated Forward Fold-1 min
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METCON 1-2-21
(Reps, Rx+, Rx2, Rx3)
In teams of 2, perform the following AMRAP`s alternating full rounds. If you don`t have a partner, perform your first round FAST and rest equal time to how long that round takes you for the duration of the workout.
12 Minute AMRAP:
6 Burpees
7 Box Jumps
8/7 Calorie Bike
REST 1 minute
12 min AMRAP:
6 Ball Slams
7 Russian Twist with plate (EACH side)
8/7 Calorie Row
Tip: You are meant to execute your rounds FAST, and rest while your partner goes. Keep an aggressive pace and scale to where sets can be quick.
Brown Rx+: 30``/24``, 50#/35# D-Ball, 35#/25# plate
Purple Rx: 24``/20``, 35#/20# D-Ball, 35#/25# plate
Blue Rx2: Step Ups Allowed 24``/20``, 35#/20# D-Ball, 25#/15# plate
Orange Rx3: 20``/16``, 20#/14#, 15#/10# plate, sub 7/6 calories
Yellow MODWOD: Sub Plate Step Up, 14#/10#, Bodyweight Russian Twist, 6/5 Calories
| Eric M | 362 Rx+ | | | Samuel | 190 Rx3 | |
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