WOD Blog
 | Fri, May 8
Today |  |
 | Class Milestone: Madison R(10) |
| WEIGHTLIFTING 05-08-26 | METCON 05-08-26 | WARM UP 05-08-26 | Other Results |
WEIGHTLIFTING 05-08-26
(Weight)
20 Minutes
Clean and Jerk (power or squat, push or split)
3-3-3-3-3
Reset each rep. Build up from a moderate (70% range) load to a heavy set. Aim to beat last week if tolerated.
Opt for styles you did last cycle!
| Hayden P | 225 Rx | | | Isis | 115 Rx | Felt ugly | | Diogo S | 235 Rx | | | Janessa | 95 Rx | | | Bj | 4:30pm... 3 2 1 GO! | | Catherine | 4:30pm... 3 2 1 GO! | | Jade C | 4:30pm... 3 2 1 GO! |
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METCON 05-08-26
(Reps, Rx+, Rx2, Rx3)
30 ON/30 off x 6 Sets each (12 minutes), alternating movements
Thruster
Devil Press
Goal: Consistent splits each interval
Rx+: 95/65, 50's/35's
Rx: 95/65, 35's/25's
Rx2: 75/55, 25's/20's
Rx3: 65/45, 20's/15's
MODWOD 1: 45/35 OR 20/15 DB pair, Sub Burpees
MODWOD 2: 15/12 DB pair, Sub Burpee to Box
| Hayden P | 90 Rx | | | Taeja | 110 Rx | 79+31 | | Diogo S | 75 Rx | | | Isis | 95 Rx | | | Bj | 4:30pm... 3 2 1 GO! | | Catherine | 4:30pm... 3 2 1 GO! | | Jade C | 4:30pm... 3 2 1 GO! |
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WARM UP 05-08-26
(Check In)
2 Rounds:
Air Squat-15 reps
Clean Grip Deadlift-10 reps
Bradford Press-5 reps
Strict Press-5 reps
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Inchworm + Upward Dog-5 reps
Standing YTW's-10 reps each
Side Lying Windmill-5 reps per side
Spiderman + Thor Rot-5 reps per side
Praying Pose to Hammy-5 reps
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Pause Clean Pull-3 reps
*Pause below knee, above knee + Shrug
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Pause Clean Grip High Pull-2 reps
*Pause Below, above knee + Shrug
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Clean Grip High Pull-2 reps (no pause)
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Clean (power or squat)-2 reps
*Pause in catch
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Split Jerk Foot Work
Hands on Hips (dip and split)-3 reps
Dip and Punch-3 reps
Split Jerk (pause in catch)-3 reps
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Clean and Jerk-3 reps
| Bj | 4:30pm... 3 2 1 GO! | | Catherine | 4:30pm... 3 2 1 GO! | | Jade C | 4:30pm... 3 2 1 GO! |
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The 4-1-1
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