WOD Blog
 | Tue, Jun 23
Today |  |
 | Class Milestone: Mario F(50) |
| WARM UP 06-23-26 | SKILL WORK 06-23-26 | METCON 06-23-26 |
WARM UP 06-23-26
(Check In)
90 secs ON/30 sec Transition:
Row
Bike
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Plate Ground to Overhead-20 reps
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5 Sets:
Hollow Hold-5 secs
Arch Hold-5 secs
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Swimmers-10 reps
Downward Dog Foot Tap-20 reps
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Scap Pull-10 resp
Arch Hollow-10 reps
| Mario F | 4:30pm... 3 2 1 GO! |
|
SKILL WORK 06-23-26
(Reps)
12-15 Minutes
Chat with your coach to determine the right focus.
Kipping Skills Practice
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
| Mario F | 4:30pm... 3 2 1 GO! |
|
METCON 06-23-26
(Time, Rx2, Rx3)
For Total Reps:
20 Total Minutes:
12 min AMRAP:
Assault Bike-15/12 Calories*
Alternating DB Snatch-12 reps
CTB Pull Up-9 reps
*If using C2 Athletes perform 18/15 Calories
*At the 15 Minute Mark*
5 Minute AMCAP:
Calorie Row*
*Add ski if class size requires
Score=all reps/calories added together
Rx: 50/35
Rx2: 35/25, Sub Regular Pull Up OR Jumping CTB Pull Up
Rx3: 25/20, Sub Ring Row
MODWOD 1: 20/15, Sub Ring Row
MODWOD 2: 15/12, Sub Ring Row
| Marnae | 228 Rx | | | Diogo S | 221 Rx | | | Sofia | 209 Rx3 | 25# barbell | | Lily M | 225 Rx2 | | | Nikki | 210 Rx2 | | | Tracie | 207 Rx2 | | | Mario F | 4:30pm... 3 2 1 GO! |
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Trash-Talk
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