WOD Blog
 | Sat, Jul 23 2022 |  |
| WARM UP 7-23-2022 | PARTNER WATERMELON WOD 7-23-22 |
WARM UP 7-23-2022
(Check In)
Introduce any visitors
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200 m Run
20 m Straight Leg Kick
20 m Heel Walk
20 m Toe Walk
20 m Side Shuffle each way
20 m High Knees
20 m Butt Kickers
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30 ON/15 OFF x 8
Bodyweight Lunge
Bodybuilder
Spiderman to Hammy R
Spiderman to Hammy L
Plank Shoulder Tap
Pigeon Pose R
Pigeon Pose L
Downward Dog
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PARTNER WATERMELON WOD 7-23-22
(Reps, Rx2, Rx3)
In Teams of 3-4:
24 Minute AMRAP:
200 m Burden Run*
100 Weighted Step Ups (w/ watermelon)
200 m Burden Run
100 Machine Calories
200 m Burden Run
100 Watermelon Walking Lunges
200 m Burden Run*
100 Burpees
*Teams will have TWO BURDENS: one watermelon and one kettlebell/Dumbbell. Runs will be completed TOGETHER, and movements will be completed I GO, YOU GO STYLE. Both burdens must be kept off the ground the entire workout, For the run, teams can select which teammates hold which object. For the weighted step up and lunges, the watermelon should be used by the athlete working. For the burpees, the athletes NOT doing burpees should be holding the burdens.
Rx: 50-53# burden (35# for all female teams)
Rx2: 35# burden (25# for all female teams)
Rx3: 25# burden (20# for all female teams)
MODWOD 1: No burden, bodybuilders
MODWOD 2: 100 m Run, Sub Air Squats for lunges, bodybuilders to box
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