WOD Blog
 | Sat, Jul 9 2022 |  |
| WARM UP 7-9-22 | PARTNER METCON 7-9-22 |
WARM UP 7-9-22
(Check In)
45 ON/15 OFF x 9 minutes
Jump Rope
Plate to Overhead
Inchworms
Clean Grip Deadlift
Post Up Lat Stretch
Hip Rotation (20 secs R/L)
Alt Scorpion
Glute Bridges
Downward Dog
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PARTNER METCON 7-9-22
(Reps, Rx2, Rx3)
25 min AMRAP:
200 m Run (100 m each, one at a time)
40 American Swings (20 each)
20/16 Machine Calories (split evenly)
40 Double Unders (20 each)
20 Burpees (10 each)
40 Sit Ups (no anchor, 20 each)
20 Powerclean (10 each)
*Switch as desired but partition all reps evenly!
Rx: 53/35, 135/95
Rx2: 35/26, Sub 60 singles (30 each), 115/75
Rx3: 26/20, Sub 40 Singles, 75/55
MODWOD 1: 26/20 Russian Swing, 40 Plate Taps, 45/35 or DB pair (20/15), Sub Bodybuilders, Anchored Sit Ups
MODWOD 2: 20/15 Russian Swing, 30 Plate Taps, 45/35 or DB pair (15/12), Bodybuilder to Box, Assisted Sit Ups
| Keith C | 3rds Rx3 | | | Dale F | 600m run + 400 reps Rx2 | 2.5 rounds - 50 kb. No burpees | | Annalee | 3 rounds + 100m run Rx2 | Partnered with Stacey |
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