 | WOD Blog | |
Sat, Jun 6 |
| Warm Up: WARM UP 6-6-20 | Metcon: PARTNER METCON 6-6-20 | |
WARM UP 6-6-20
Warm Up: Check In
WARM UP
30 secs ON/15 secs OFF x 2 sets:
Snatch Grip Deadlift
Strict Press
Thumbs Up-15 secs/Breaststrokes-15 secs
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Hip Rotation-20 reps R/L
Push Up Plank-30 secs
Hip Bridge Hold-30 secs
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Clean and Jerk-5 reps
Powersnatch-5 reps
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Scap Pull-10 reps
Strict Pull Up OR Jump to Strict-3 reps
Arch Hollows-10 reps
COOLDOWN
Post Up Lat Stretch-1 min R/L x 2 sets
Seated Forward Fold-1 min x 2 sets
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PARTNER METCON 6-6-20
Metcon: Reps-Rx3+
w/ a 36 minute running clock in teams of 2:
3 min AMRAP: Clean and Jerk
3 min AMRAP: Pull Ups
3 min AMRAP: Powersnatch
3 min AMRAP: Burpee to Target
*Rules: One partner will work at a time and partners will switch as desired! Every 3 minutes teams will move to their next movement. There is no rest between movements. Score is total reps.
Tip: Consider small sets from the get go to avoid muscular fatigue.
Brown Rx+: 135#/95#
Purple Rx: 115#/75#
Blue Rx2: 95#/65#, sub jumping pull ups
Orange Rx3: 65#/45#, sub ring rows, sub bodybuilders
Yellow MODWOD: 45#/35# or DB Snatch, Burpee to Box.
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