WOD Blog
 | Sat, Nov 11 2023 |  |
| WARM UP 11-11-23 | JENNIFER 11-11-23 |
WARM UP 11-11-23
(Check In)
30 ON/15 OFF x 2 sets:
Box Step Up
Plate Ground to Overhead
Plate Rotation (switch halfway)
Band Pull Apart (mix styles)
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Inchworm + Upward Dog-3 reps
Hip Rotation-20 reps R/L
Thumbs Up-10 reps
Breaststrokes-10 reps
Downward Dog-30 secs
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Scap Pull-10 reps
Arch Hollow-10 reps
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Explain metcon
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JENNIFER 11-11-23
(Reps, Rx2, Rx3)
***Perform individually or I go, you go with a partner:
Jennifer
26 min AMRAP:
10 pull-ups
15 kettlebell swings (American)
20 box jumps
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.
Rx: 53/35, 24''/20''
Rx2: 35/26, 24''20'' Step Ups Allowed, Sub Ring Rows
Rx3: 26/20, 20''/16'', Step Ups Allowed, Sub Ring Rows
MODWOD 1: 26/20 Russian Swing, 20''/16'', Step Ups Allowed, Sub Ring Rows
MODWOD 2: 20/15 Russian Swing, Plate Step Ups, Sub Ring Rows
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