WOD Blog
 | Sat, Mar 15 2025 |  |
 | Happy Birthday: Katheryn & Darise |
| WARM UP 03-15-25 | PARTNER WOD 03-15-25 |
WARM UP 03-15-25
(Check In)
1 min ON/30 sec Transition
Ski
Bike
Box Step Up
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Plate Ground to Overhead-20 reps
Plank Shoulder Tap-20 reps
Push Up + Slow Lower-5 reps
Alt Snow Angel-10 reps
Downward Dog Foot Tap-10 reps
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Dead Hang-20 secs
Scap Pull-5 reps
Arch Hollow-10 reps
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Get set up for metcon
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PARTNER WOD 03-15-25
(Reps, Rx2, Rx3)
9 min AMRAP:
P1.
Bike-12/9 Calories
Burpee-9 reps
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P2. 15 Toes to Bar
REST 1 MINUTE
9 min AMRAP:
P1.
Ski-12/9 Calories
Dumbbell Bench Press-12 reps
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P2. 15 Box Jump
REST 1 MINUTE
9 min AMRAP:
P1.
Shuttle Run-12 reps (10 m=1 rep)
Hand Release Push up-12 reps
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P2. 15 American Swings
*Once P2 has completed their work, REST until P1 is done, then switch!
Rx: 50's/35's, 24''/20'', 53/35
Rx2: 35's/25's, 24''/20'' Step Ups Allowed, 35/26, Sub 9 Regular Push Ups OR 12 Incline Push Ups
Rx3: 25's/20's, 20''/16'', Step Ups Allowed, 26/20, Sub 12 Incline Push Ups
MODWOD 1: 20's/15's, 20''/16'' Step Ups Allowed, 26/20 Russian Swing, Sub 12 Incline Push Up, Sub Bodybuilders, Sub 10/7 Machine Calories
MODWOD 2: 15's/12's, Plate step Ups, 20/15 Russian Swing, Sub 12 Incline Push Up, Sub Bodybiulder to Box, Sub 10 reps of everything, 10/7 Machine Calories
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