WOD Blog
 | Tue, Jun 30
Today |  |
 | Class Milestone: Addie(10) |
| WARM UP 06-30-26 | SKILL WORK 06-30-26 | METCON 06-30-26 |
WARM UP 06-30-26
(Check In)
30 ON/10 OFF x 2 sets:
Bunny Hop (mix styles)
Step Up
Lateral Step Up Side 1
Lateral Step Up Side 2
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Band Pull Apart-10 reps
Underhand Pull Apart-10 reps
Bent Over Pull Apart-10 reps
Band Passthrough-10 reps
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5 Sets:
Hollow Hold-5 secs
Arch Hold-5 secs
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Scap Pull-10 reps
Strict Pull Up OR Ring Row-5 reps
Arch Hollow-10 reps
| Angelina | 8:30am... 3 2 1 GO! |
|
SKILL WORK 06-30-26
(Reps)
12-15 Minutes
Chat with your coach to determine the right focus.
Kipping Skills Practice, building on what you've been working previous weeks.
Options:
Advanced: Work on small technical sets of:
-Kipping BMU
-Kipping Ring Muscle Up (ring kip swings)
-Butterfly CTB or Butterfly Pull Up Technique
REST between sets to allow quality
Intermediate:
Work on small technical sets of:
-Gymnastics kip for pull ups
-Gymnastics kip for Toes to bar or leg raises
REST between sets to allow quality
Beginner:
4-6 Sets:
5 Controlled Scap Pulls
20 Second Hollow Hold
20 second Arch Hold
6-10 strict reps of either:
Band Assisted Pull Up
Lat Pull Down
Ring Row
| Angelina | 8:30am... 3 2 1 GO! |
|
METCON 06-30-26
(Time, Rx2, Rx3)
3 Rounds for time:
Run-400 m
Pull Up-21 reps
Powersnatch-15 reps
Over Under-9 reps
Goal: Sub 16, CAP 20 minutes
Rx: 75/55, 30''/24''
Rx2: 65/45, 24''/20'', Sub Ring Row
Rx3: 45/35, 20''/16'' JUMP OVER only, OR 24''/20'' Step Over, Sub Ring Row
MODWOD 1: 20/15 DB snatch, 20''/16'' Step Over, Sub 800 m Bike Erg OR 300 m Run
MODWOD 2: 15/12 DB Snatch, Plate Step Over, Sub 600 m Bike Erg
| Marnae | 17:25 Rx | | | Nikki | 19:43 Rx2 | | | Taeja | 17:32 Rx2 | Some pullups, mostly ring rows | | Addie | 16:43 | Ran 200m instead | | Angelina | 8:30am... 3 2 1 GO! |
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Just Sayin'
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