WOD Blog
 | Sat, Aug 20 2022 |  |
| WARM UP 8-20-22 | PARTNER WOD 8-20-22 |
WARM UP 8-20-22
(Check In)
30 ON/15 OFF x 2:
Jump Rope
Plate to Overhead
Plate Press
Plate Rotation (15 secs R/L)
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Inchworm + Upward Dog-3 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Alt Scorpion-10 reps
Down Dog+Foot Tap-10 reps
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PARTNER WOD 8-20-22
(Reps, Rx+, Rx2, Rx3)
30 Minute AMRAP:
10 Alternating Rounds (5 each)
6 Alt DB Snatch
20 Double Unders
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60/45 Calorie Assault Bike (I go, you go)
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10 Alternating Rounds (5 each)
3 Clean and Jerks
3 Bar Facing Burpees
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60/45 Calorie Assault Bike
If you finish the second set of calories go back to the beginning!
Rx+: 80/60, 165/115
Rx: 70/50, 135/95
Rx2: 50/35, 115/75, sub 30 singles
Rx3: 35/25, 95/65, Sub 20 Singles, regular burpees
MODWOD 1: 25/20, 65/45 or DB pair, Sub 20 Plate Taps, Bodybuilders 50/40 Assault Bike Calories
MODWOD 2: 20/15, 45/35 or DB pair, Sub 20 plate taps, bodybuilder to box, 40/30 Assault Bike Calories
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