WOD Blog
 | Sat, Oct 22 2022 |  |
| WARM UP 10-22-22 | PARTNER WOD 10-22-22 |
WARM UP 10-22-22
(Check In)
Machine-25/20 Calories
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45 ON/15 OFF x 8 minutes
Jump Rope
Strict Press
Hang Snatch High Pull
1 Inchworm+4 Shoulder Tap
Standing YTW's (switch every few)
Alt Scorpion
Glute Bridge
Downward Dog
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Scap Pull-10 reps
Arch Hollow-10 reps
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PARTNER WOD 10-22-22
(Reps, Rx2, Rx3)
Perform the following in teams of 2, alternating EACH MOVEMENT for MAX reps!
10 min AMRAP:
8/6 Calorie Ski
6 Burpee
6 Powersnatch
REST 1 minute
10 min AMRAP:
8/6 Calorie C2 Bike
6 Pull Up
6 STO or HSPU (kipping allowed)
REST 1 minute
10 min AMRAP:
8/6 Calorie Row
24 Double Unders
6 Toes to Bar
Example:
Partner 1: 8 Cal ski
Partner 2: 6 Burpees
Partner 1: 6 Powersnatch
Partner 2: 8 cal ski
etc.
Tip: Be prepared to execute quick transitions and perform your reps at a fast pace.
Rx: 135/95 snatch and STO
Rx2: 115/75 snatch and STO, Sub Hanging Leg Raises or Toes to Rings, Sub 24 singles, Sub Jumping CTB Pull Up OR Ring Row
Rx3: 75/55 snatch and STO, Sub KTC, Sub 24 singles, Sub Jumping Pull Up OR Ring Row
MODWOD 1: 45/35 snatch or 20/15 DB, Sub Lying Toes to Bar, 24 singles or Plate Taps, Sub Ring Rows, Sub Bodybuilders
MODWOD 2: 35/15 snatch or 15/12 DB, Sub Assisted Sit Ups OR Lying Toes to Bar, 16 Plate Taps, Sub Bodybuilder to Box
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