WOD Blog
 | Sat, Aug 19 2023 |  |
| WARM UP 8-19-23 | PARTNER WOD 8-19-23 |
WARM UP 8-19-23
(Check In)
30 ON/15 OFF x 2:
Jumping Jacks
Strict Press
Hang Snatch High Pull
Inchworm + Upward Dog
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Hip Rotation-20 reps R/L
Thumbs Up-10 reps
Breaststrokes-10 reps
Spiderman w/ Thoracic Rot-5 reps R/L
Praying Pose-30 secs
Downward Dog-30 secs
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Powersnatch-3 reps
Clean and Jerk-3 reps
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Explain metcon and get weights needed.
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PARTNER WOD 8-19-23
(Reps, Rx+, Rx2, Rx3)
Teams of 2:
5 min AMRAP (I go, you go)
Machine Calories*
REST 1 minute
5 min AMRAP: (I go, you go)
Powersnatch
REST 1 minute
5 min AMRAP (I go, you go)
Machine Calories
REST 1 minute
5 min AMRAP: (I go, you go)
Clean and Jerk
REST 1 minute
5 min AMRAP: (I go, you go)
Machine Calories
REST 1 minute
5 mins to find:
1RM Ground to Overhead (snatch or clean and jerk, athletes choice)
*Teams will perform one round with the ski erg, one round with the rower, and one round with the assault bike. Start on different machines and rotate to share machines. One machine per team.
Rx+: 135/95 Snatch, 165/115 Clean and Jerk
Rx: 115/75 Snatch, 135/95 Clean and Jerk
Rx2: 75/55 Snatch, 115/75 Clean and Jerk
Rx3: 65/45 Snatch, 75/55 Clean and Jerk
MODWOD 1: 45/35 Snatch/Clean or Sub DB Snatch/DB Clean and Jerk (20/15)
MODWOD 2: 25/15 Snatch/Clean and Jerk or Sub DB Snatch/DB Clean and Jerk (15/12), Sub Deadlift for max at the end.
| Annalee | 347 Rx | Ski-50, snatch-40, assault-43, c&j-28, row-43, 1RM- 145lb, no partner |
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