WOD Blog
 | Sat, Mar 11 2023 |  |
 | Happy Birthday: Angel C |
| WARM UP 3-11-23 | PARTNER WOD 3-11-23 |
WARM UP 3-11-23
(Check In)
Upon Arrival: Machine 25/20 Calories
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30 ON/15 OFF x 2
Air Squat
Clean Grip Deadlift
Strict Press
Alternating Snow Angels
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Hip Rotation-20 reps R/L
Cat-Cow-10 reps
Spiderman w/ Thoracic Rot-5 reps R/L
Single Leg Glute Bridge-10 reps R/L
Double Leg Glute Bridge-10 reps
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Scap Pull-10 reps
Arch Hollow-10 reps
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Explain workout template!
COOL DOWN
2x:
Single Leg Forward Fold-1 min each side
Butterfly Stretch-1 min
Standing Pec Stretch-1 min R/L
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PARTNER WOD 3-11-23
(Reps, Rx+, Rx2, Rx3)
Teams of 2:
26 Minutes
Part A.
9 minutes to accumulate MAX weight as a team. Any weight is allowed and snatches or clean and jerks are permitted! You can switch which lift or weight you lift as desired!
Example: Emily and Kirklin use 100# and perform clean and jerks. They each perform 45 reps to accumulate 9000 pounds total.
REST 1 minute
Part B.
9 min AMRAP: (alternate each movement)
12/9 Machine Calories
9 Toes to Bar
12 American Swings
REST 1 minute
Part C.
6 minutes to accumulate MAX load with Clusters. Any weight can be used!
Example: Boots and Todd use 135# and perform 30 reps each (60 total). Their total score is 8100.
Score=total pounds+reps added up!
Rx+: 70/53 KB
Rx: 53/35 KB
Rx2: 35/26 KB, Sub Hanging Leg Raises
Rx3: 35/26 Russian swing, Sub KTC
MODWOD 1: 26/20 Russian Swings, Sub Lying Toes to bar, Sub DB's or a barbell for weightlifting
MODWOD 2: 20/15 Russian sWings, Sub Lying Toes to Bar, 7/5/7 rep scheme, Sub DB's or a barbell for weightlifting
| Tori Ad | 14,070 Rx2 | | | Colby | Part A. 10,425 lbs Part B. 108 reps Part C.5,175lbs Rx | |
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