WOD Blog
 | Sat, Aug 12 2023 |  |
| WARM UP 8-12-23 | PARTNER WOD 8-12-23 |
WARM UP 8-12-23
(Check In)
EMOM x 8 minutes
1. 100 m Run
2. Plate Ground to Overhead
3. Inchworm Into Upward Dog
4. Hip Rotation (switch halfway)
5. Alt Scorpion
6. supine Leg Swing
7. Glute Bridges
8. Downward Dog
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Explain partner WOD
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PARTNER WOD 8-12-23
(Reps, Rx+, Rx2, Rx3)
In teams of 2-3 athletes, complete 3 rounds of the following cycling through stations for MAX reps:
2 Minute AMRAP
Run-200 m (together)
Ski Calories (I go, you go)
REST 1 minute
2 minute AMRAP:
Tire Flips (together or I go, you go)
REST 1 minute
2 Minute AMRAP:
Bike-20/15 Calories (together)
AMRAP Burpees (I go, you go)
REST 1 minute
2 Min AMRAP:
D-Ball to Box (I go, you go)
REST 1 minute
Rx+: 100/75 D-Ball
Rx: 75/50 D-Ball
Rx2: 50/35 D-Ball
Rx3: 50/35 D-Ball, Sub Sledges if needed for tire flips, 150 m Run, 15/12 Calories
MODWOD 1: 35/20 D-Ball, Sub Sledges for Tire Flips, 150 m Run, 15/12 Calories
MODWOD 2: 35/20 D-Ball, Sub Ball Slams for Tire Flips (20/14), 100 m Run OR 300 m Bike Erg, 12/9 Calories
| Annalee | 302 Rx+ | 85lb snatches | | Shane | 313 Rx | Colby is a beast! |
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