WOD Blog
 | Wed, May 27
Today |  |
 | Class Milestone: Jaren(10) |
| WARM UP 05-27-26 | WEIGHTLIFTING 05-27-26 | METCON 05-27-26 |
WARM UP 05-27-26
(Check In)
Bunny Hop - 20 m
Walking Lunge - 20 m
Skips - 20 m
Bear Crawl - 20 m
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Half Kneeling Adductor Stretch - 5 reps per side
Spiderman to Hammy - 5 reps per side
Praying Pose to Hammy - 5 reps
Hip Rotation - 20 reps
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Box Step Up - 10 reps
Lateral Box Step Up - 10 reps per side
Hang DB Snatch (light) - 5 reps per side
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Assault Bike - 1 min (easy)
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WEIGHTLIFTING 05-27-26
(Weight)
20 Minutes
Touch N Go DEADLIFT
3-3-3-3-3
Looking to start and end a touch heavier than last week.
**If you've gone really heavy this cycle you can also opt to deload and perform all sets around 75-80%, or a moderate load that moves fast.
| Diogo S | 325 Rx | | | Marnae | 205 Rx | | | Saori | 220 Rx | | | Scott B | 255 Rx | | | Lily M | 165 Rx | | | Alec | 245 Rx | | | Isis | 210 Rx | | | Rachel T | 235 Rx | | | Kenneth | 235 Rx | | | Sofia | 105 Rx | Staying light for now | | Hayden P | 295 Rx | | | Justin R | 275 Rx | | | Leslie | 255 Rx | | | Jaren | 425 Rx | | | Jayne | 215, 225 x 2 Rx | |
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METCON 05-27-26
(Time, Rx2, Rx3)
FOR TIME:
3 Rounds:
Box Step Over - 20 reps
Assault Bike - 20/16 Calories
Hang DB Snatch - 20 reps
Time Cap: 12:00
Goal: Sub 10:00
Rx: 50/35, 24''/20''
Rx2: 35/25, 20''/16''
Rx3: 25/20, 16''/12'
MODWOD 1: 20/15, 16''/12', Sub 10/7 Cal Bike
| Diogo S | 12:00 Rx3 | -1 | | Marnae | 10:44 Rx2 | | | Saori | 11:15 Rx2 | 20” | | Scott B | 12:00 Rx2 | | | Lily M | 10:47 Rx2 | | | Alec | 12:00 Rx2 | DNF | | Kenneth | 9:38 Rx2 | | | Sofia | 10:14 Rx2 | | | Hayden P | 8:12 Rx | | | Colby | 8:24 Rx | Injured hand. Subbed deadlifts | | Justin R | 9:09 Rx2 | | | Hermione | 10:00 Rx2 | | | Jaren | 8:23 Rx | | | Leslie | 11:13 Rx | | | Jayne | 11:57 Rx | |
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Just Sayin'
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