WOD Blog
 | Sat, Mar 4 2023 |  |
| WARM UP 3-4-23 | PARTNER WOD 3-4-23 |
WARM UP 3-4-23
(Check In)
30 ON/15 OFF x 2
Air Squat
Bodybuilder
Clean Grip Deadlift
Strict Press
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Inchworm + Upward Dog-3 reps
Fire Hydrant-10 reps R/L
Donkey Kick-10 reps R/L
Samson Stretch-30 secs R/L
Alt Scorpion-10 reps
Glute Bridges-10 reps
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Powerclean-3 reps
Front Squat-3 reps
Push Jerk-3 reps
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PARTNER WOD 3-4-23
(Reps, Rx+, Rx2, Rx3)
In teams of 2:
6 min AMRAP: (alternate full rounds)
6 Russian Swing
3 Burpees
REST 1 minute
6 minute AMRAP: (alternate every complex)
1 Powerclean
1 Front Squat
1 Shoulder to Overhead
REST 1 minute
6 min AMRAP: (alternate full rounds)
6 Toes to Bar
8/6 Calorie Bike
REST 1 minute
6 minutes to establish your heaviest complex:
1 Powerclean
1 Front Squat
1 Shoulder to Overhead
Score is total reps+heaviest weight each person hits on complex
Rx+: 70/53, 155/105
Rx: 53/35, 135/95
Rx2: 35/26, 115/75, Sub Hanging Leg Raises
Rx3: 35/26, 75/55, Sub KTC
MODWOD 1: 26/20, 45/35 or 20/15 DB pair, Sub Lying Toes to Bar, Sub Front Squat+Shoulder to Overhead from Rack for heavy complex
MODWOD 2: 20/15, 15/12 DB pair, Sub Lying Toes to Bar, Sub 3RM Deadlift of heavy complex
| Annalee | 385 Rx | 145 complex |
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