WOD Blog

Sat, Sep 21 2019

Happy Birthday Shaan
Most Recent Benchmark:
FRAN 6-14-20 on Jun 19, 2020 (100 days ago)
Metcon: PARTNER WOD 9/21/1910AM WEIGHTLIFTING 9/21/19Warm Up: WARM UP 9/21/19


Metcon: Time-Rx3+
24 min AMRAP:

Synchro Air Squats-24 reps
Synchro Hang Alt DB Snatch-20 reps
Synchro Weighted Lunge-16 reps*
Synchro Bodybuilder-12 reps
*Every 3 minutes Run 150 m. At 3-2-1 go start with air squats.

*The weight may be held however the athlete likes.

Rules: Partners will both work at the same time performing movements together. Every three minutes pairs will stop where they are and run 150 m. They will resume where they left off upon return. Score is total reps.

Goal: Mystery

Tip: Face each other and match the pace of the slower partner for each movement. Transition quickly to and from the run.

Purple Rx+: 60#/40# DB
Blue Rx: 50#/35# DB
Orange Rx2: 35#/20# DB
Yellow Rx3: 20#/12# DB, 100 m Run
White MODWOD: See coach for individualized mods.

1st296 2Claudia Sat, Sep 21, 2019
1st323 2Vince Sat, Sep 21, 2019

Claudia296 Rx2
Vince323 Rx2 partnered with Wilson

1774 Sandhill Road Orem UT 84058 (view larger map)