WOD Blog
 | Sat, Nov 18 2023 |  |
 | Happy Birthday: Alisha G |
| WARM UP 11-18-23 | PARTNER WOD 11-18-23 |
WARM UP 11-18-23 (Check In) Bike or Row-2 minutes --- 30 ON/15 OFF x 10 minutes Plate Tap Plate Overhead Press Plate Ground to Overhead Plate Rotation (switch halfway) Plate Row Inchworm + Upward Dog Thumbs Up/Breaststrokes Downward Dog Hang Clean High Pull Strict Press --- Explain metcon
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PARTNER WOD 11-18-23 (Reps, Rx+, Rx2, Rx3) FOR TOTAL REPS: 6 min Timer: P1. C2 Bike Calories P2. Hang from Pull Up Bar REST 1 minute 6 min AMRAP: P1. Row Calories P2. Overhead Hold REST 1 minute 6 min Timer: P1. Burpee AMRAP P2. Farmers Hold 6 min Timer: P1. Hang Powerclean AMRAP P2. Handstand Hold *Switch every time your partner drops. Rx+: 135/95 OH Hold and HPC, 70/50-53 pair farmers Hold Rx: 115/75 OH Hold and HPC, 50-53/35 pair farmers Hold Rx2: 95/65 OH Hold and HPC, 35/25-26 pair farmers hold Rx3: 65/45 OH Hold and HPC, Sub Plank Hold for Handstand, 25/26-20 pair, Sub Bodybuilders
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