WOD Blog
 | Sat, May 27 2023 |  |
| WARM UP 5-27-23 | PARTNER WOD 5-27-23 |
WARM UP 5-27-23
(Check In)
45 ON/15 OFF x 10
1. Jumping Jacks
2. Deadlift
3. Strict Press
4. Inchworms
5. Hip Rotation (switch halfway)
6. YTW's
7. Alt Scorpion
8. Supine Leg Swings
9. Glute Bridges
10. Downward Dog Foot Tap
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Supinated Hang-20 secs
Scap Pull-10 resp
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Explain metcon
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PARTNER WOD 5-27-23
(Reps, Rx+, Rx2, Rx3)
Teams of 2 for MAX reps:
5 min AMRAP: (switch every round)
5 Toes to Bar
5 Shoulder to Overhead
REST 1 minute
5 min AMRAP: (switch every round)
5/4 Calorie Ski
5 Burpee
REST 1 minute
5 min AMRAP: (switch every round)
5 Deadlift
1 Wall Walk
REST 1 minute
5 min AMRAP: (switch every round)
5 Chin Ups (kipping or strict)
5/4 Calorie Bike
Rx+: 115/75, Sub 25 foot handstand walk for wall walk
Rx: 95/65
Rx2: Sub Hanging Leg Raises, 75/55, Partial Wall Walk, Ring Row or Inverted Row
Rx3: Sub KTC, 65/45, Sub 10 m bear crawl (5 m fw/bwd)
MODWOD 1: Sub Lying Toes to Bar, 45/35 or 20/15 DB pair, Sub 5 m Bear Crawl, Sub Bodybuilders
MODWOD 2: Sub Lying Toes to Bar, 15/12 DB pair, Sub 10 Plank Shoulder Tap for Wall Walk, Bodybuilder to Box, Sub Ring Rows
| Hayden P | 327 Rx | With Aaron | | Colby | 398 Rx | With Jake. Mix between Rx,Rx2 & Modwod 1 | | Annalee | 381 Rx2 | 75lb deadlifts&STO, wallwalks, w/Paul |
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