WOD Blog
 | Sat, Jun 24 2023 |  |
| WARM UP 6-24-23 | PARTNER WOD 6-24-23 |
WARM UP 6-24-23
(Check In)
Jog-200 m
Straight Leg Kick-20 m
Walking Lunge-20 m
Single Leg Hop-20 m each leg
Sumo Inchworm-10 m
Walking Spiderman w/ Twist-10 m
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Hip Rotation-20 reps R/L
Seated Straddle-30 secs
Hip Bridge March-20 reps
Supine Twist-20 secs R/L
Downward Dog-30 secs
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Sumo Deadlift-10 reps
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Explain metcon
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PARTNER WOD 6-24-23
(Reps, Rx2, Rx3)
FOR TOTAL REPS!
8 min AMRAP: (alternating every run)
100 m Run (count as 10 reps)
REST 1 minute
8 min AMRAP: (alternate full rounds)*
10 m Walking Lunge (count as 10 reps)
10 m Sled Push (count as 10 reps)
REST 1 minute
8 min AMRAP (alternate every run)
100 m Run (count as 10 reps)
REST 1 minute
8 min AMRAP:
8 Box Jump
8 Sumo Deadlift (no high pull)
*Stagger start if teams start on lunge or box jump to share floor space for sled push. Still run every other round!
Rx: 165/115 Deadlift, 135/90 sled, 24''/20''
Rx2: 135/95 Deadlift, 90/70 sled, 24''/20'' Step Ups Allowed
Rx3: 115/75 Deadlift, 90/70 Sled, 20''/16'' Step Ups Allowed, Sub 8 reverse lunges as needed
MODWOD 1: 75/55 Deadlift, 70/50 Sled, 20''/16'' Step Ups Allowed, Sub 8 Air Squats for Lunges
MODWOD 2: 45/35 Deadlift, 70/50 Sled, Plate Step Ups, Sub 8 Air Squats for lunges, Sub 200 m Bike Erg for run
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