WOD Blog
 | Sat, Jul 22 2023 |  |
 | Welcome: Nichole |
| WARM UP 7-22-23 | PARTNER WOD 7-22-23 |
WARM UP 7-22-23
(Check In)
Cardio of Choice-25/20 Calories OR 300 m Run
30 ON/15 OFF x 10
1. Jumping Jacks
2. Russian Swing
3. Inchworm + Upward Dog
4. Hip Rotation (switch halfway)
5. Alt Scorpion
6. Supine Leg Swing
7. Glute Bridges
8. Downward Dog
9. Clean Grip Deadlift
10. Hang Powerclean
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PARTNER WOD 7-22-23
(Reps, Rx2, Rx3)
Teams of 2:
32 Minute Timer:
18 min AMRAP: (alternate each movement)
18 Russian Swing
150 m Run
12 Box Overs
9 Calorie Row or Ski
6 DB or KB Up Down (bodybuilder+DB/KB Deadlift
*alternate each movement
Into:
8 minutes to find the heaviest following COMPLEX
2 Clean
1 Hang Clean
*Power or squat
6 minute AMRAP: (at 70% of above
2 Powerclean
1 Hang Powerclean
*Alternate each complex
1 completed complex=3 reps
Score=reps on Part A, Heaviest successful weight on Part B, and reps on Part C.
Rx: 53/35, 24''/20'', 50-53/35 pair
Rx2: 35/26, 24''/20'', 35-25/26 pair
Rx3: 26/20, 20''/16'', 25-26/20 pair
MODWOD 1: 26/20, 20''/16'', No weight on bodybuilders
MODWOD 2: 20/15, Sub 200 m Bike Erg for Run, Plate Step Over, Bodybuilder to Box, Sub 3RM Deadlift for heavy set, DB's 15/12 pair for complex at the end!
| Taeja | 100 Rx | I was here. Accountability |
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