WOD Blog
 | Sat, Oct 19 2024 |  |
 | Happy Birthday: Saori & Austin R |
| WARM UP 10-19-24 | PARTNER WOD 10-19-24 |
WARM UP 10-19-24
(Check In)
Ski or Row-20/15 Calories
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Box Step Up-2 minutes
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30 ON/10 OFF x 2 Sets:
Sumo Deadlift
Sumo Inchworm + Upward Dog
Thumbs Up/Breaststrokes
Alt Scorpion
Downward Dog Foot Tap
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Explain metcon
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PARTNER WOD 10-19-24
(Reps, Rx2, Rx3)
30 min AMRAP (I go, you go)
Ski or Row-30/25 Calories
Burpees-30 reps
Sumo Deadlift High Pull-30 reps
Box Jump-30 reps
Pull Up-30 reps
Run-300 m (150 m each)
Rx: 75/55, 24''/20''
Rx2: 65/45, 24''/20'' Step Ups Allowed, Sub Ring Rows
Rx3: 45/35, 20''/16''. Step Ups Allowed, Sub Bodybuilders, Sub Ring Rows
MODWOD 1: Sub KB SDHP 35/26, 20''/16'' Step Ups Allowed, Sub Bodybuilders, Sub Ring Rows, 200 m Run (100 m each)
MODWOD 2: Sub KB SDHP 26/20, Plate Step Ups, Bodybuilder to Box, Sub Ring Rows, 200 m Run (100 m each)
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