WOD Blog
 | Sat, Jan 23 2021 |  |
 | Welcome: Melinda |
| WARM UP 1-23-21 | PARTNER WOD 1-23-21 |
WARM UP 1-23-21
(Check In)
WARM UP
2 Rounds:
Jump Rope-30-50 reps
Sumo Deadlift-10 reps
Strict Press-10 reps
Step Up-10 reps
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Sumo Inchworm Into Upward Dog-5 reps
Alt Scorpion-10 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Downward Dog Foot Tap-30 reps
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Metcon
COOLDOWN
Twisted Cross-1 min R/L
Downward Dog-1 min
Standing Pec Stretch-1 min R/L
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PARTNER WOD 1-23-21
(Reps, Rx+, Rx2, Rx3)
25 Minute AMRAP in teams of 2 I go you go style:
TRIPLET ONE
7 Sumo Deadlift High Pull
7 Burpee
21 Double Under
TRIPLET TWO
7/6 Row Calories
7 Push Press
7 Box Jump
RULES: PARTNER 1 will complete a full round of triplet one, then PARTNER 2 will complete a full round of triplet one. Then PARTNER 1 will complete a full round of triplet two, then PARTNER 2 will complete a full round of triplet two. Teams will continue in this manner alternating between triplets until time expires.
Tip: Rounds should be executed quickly since there is 1:1 work/rest ratio.
Brown Rx+: 115#/75#, 24''/20''
Purple Rx: 95#/65#, 24''/20''
Blue Rx2: 75#/55#, Step Ups Allowed 24''/20'', sub 30 singles
Orange Rx3: 45#/35#, 20''/16'', sub 20 singles, bodybuilders
Yellow MODWOD: Sub KB SDHP, Burpee to Box, 10 singles OR 20 Plate Taps, 6/5 Calorie Row, DB Push Press (4 R/L), Plate Step Ups
| Dale F | 274 Rx2 | W box jumps |
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