WOD Blog
 | Mon, Jun 1
Today |  |
 | Class Milestone: Catherine(100) |
| WEIGHTLIFTING 06-01-26 | CARDIOCON 06-01-26 | METCON 06-01-26 | WARM UP 06-01-26 |
WEIGHTLIFTING 06-01-26
(Weight)
20 Minutes
Deadlift
Work up to a touch n go 2RM!
Make even jumps in warm up sets (between 5-10% each increase).
Example warm up:
Bar-10
30-40%-8
50%-6
60%-4
70%-2
80%-2
90%-2
Additional second set as needed heavier
| Lily M | 165 Rx | | | Angie | 185 Rx | | | Sara G | 165 Rx | 1 | | Scott B | 315 Rx | | | Alec | 295 Rx | | | Marnae | 215 Rx | | | Sofia | 125 Rx | | | Diogo S | 365 Rx | | | Shane | 385 Rx | | | Isis | 215 Rx | | | Tracie | 135# Rx | My back is still hurt | | Jade C | 205 Rx | | | Justin R | 385 Rx | | | Hayden P | 345 Rx | | | Colby | 435 Rx | | | Tia N | 135 Rx | Heart said NO MORE, 175 2RM LAST FRIDAY | | Jaren | 460# Rx | | | Garrett N | 415 Rx | | | Jayne | 230 Rx | | | Debora | 235 Rx | |
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CARDIOCON 06-01-26
(Time, Rx2, Rx3)
WARM UP
Ski-250 m
Run-200 m
----
Straight Leg Kick-20 m
Heel Walk-20 m
Toe Walk-20 m
Grapevines-20 m per side
Skips-20 m
Butt Kickers-20 m
---
Front to Back Leg Swing-10 reps per side
Side to Side Leg Swing-10 reps per side
90-90 Hip Rotation-10 reps
Calf Stretch on Rig-30 secs per side
CARDIO
FOR TIME:
Bike-2000 m
Ski-1000 m
Run-800 m
Row-1000 m
---
Bike-1000 m
Ski-500 m
Run-400 m
Row-500 m
Goal: Sub 25, CAP 35 minutes
Rx-Rx3: As written
MODWOD 1: Sub:
Bike-1600 m
Ski-800 m
Run-600 m
Row-800 m
---
Bike-800 m
Ski-400 m
Run-300 m
Row-400 m
MODWOD 2: MODWOD 1 machine distances, Run/walk 400/200 m
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METCON 06-01-26
(Time, Rx2, Rx3)
10 Rounds For Time:
Run-100 m
Burpee Box Over-5 reps
Goal: Sub 9, CAP 13 minutes
Rx: 24''/20''
Rx2: 24''/20'' Step Overs OR 20''/16'' Box Overs
Rx3: 20''/16'', Step Overs
MODWOD 1: 20''/16'', Bodybuilder + Step Over
MODWOD 2: Sub 8 rounds, 200 m Bike Erg, Bodybuilder to ground or box.
| Lily M | 11:24 Rx | | | Sara G | 12:30 Rx2 | I have no idea how many rounds I did. It was at least 10 but idk if I did all the burpees 🤷♀️ | | Scott B | 11:17 Rx2 | Step | | Alec | 12:46 Rx | | | Marnae | 9:58 Rx | | | Sofia | 12:13 Rx2 | 16 in box over | | Diogo S | 10:41 Rx | | | Shane | 11:37 Rx | | | Tracie | DNF Rx2 | 7rds + run | | Lily Joh | 13:00 Rx | | | Kenneth | 11:28 Rx | | | Justin R | 12:49 Rx | | | Colby | 11:25 Rx | | | Tia N | DNF Rx2 | 7 rds | | Jaren | 11:33 Rx | | | Garrett N | 11:25 Rx | | | Jayne | 15:08 Rx | |
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WARM UP 06-01-26
(Check In)
EMOM x 4 minutes: (2 sets)
1. 100 m Jog (rest with time remaining)
2. Box Step Overs (Jump Overs Round 2)
----
Inchworm + Upward Dog-5 reps
Hip Rotation-20 reps per side
Cat-cow-10 reps
Bird Dog-10 reps
Alt Scorpion-10 reps
Supine Twist-30 secs per side
Hip Bridge Hold-30 secs
Downward Dog-30 secs
----
Deadlift-10 reps
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The 4-1-1
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