WOD Blog
 | Wed, Apr 29
Today |  |
 | Class Milestone: Shane(300) |
| CARDIOCON 04-29-26 | WARM UP 04-29-26 | WEIGHTLIFTING 04-29-26 | METCON 04-29-26 |
CARDIOCON 04-29-26
(Time, Rx2, Rx3)
WARM UP
2x:
Row-250/200 m
Run-100 m
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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
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Front to Back Leg Swing-10 pers per side
Side to side Lying Swing-10 reps per side
Calf Stretch on Rig-30 secs per side
CARDIO
Every 6 minutes x 5 sets:
500/400 m Row
400 m Run
REST w/ time remaining
*Score=total working time
Rx-Rx2: As written
Rx3: Sub 300 m Run
MODWOD 1: Sub 400/300 m Row, 300 m Run
MODWOD 2: Sub 400/300 m Row, 600 m Bike Erg
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WARM UP 04-29-26
(Check In)
30 ON/10 OFF x 2 sets:
Russian Swing
Goblet Squat
Reverse Lunge
Curtsy Lunge
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90-90 Hip Rotation-10 reps
Straight Leg Fire Hydrant-10 reps ea/s
Spiderman to Hammy-5 reps per side
Praying Pose to Hammy-5 reps
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Barbell Reverse Lunge-10 reps ea/s
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WEIGHTLIFTING 04-29-26
(Weight)
20 Minutes
A1. Barbell Reverse Lunge 10-10-10-10 (each leg, 20 total)*
A2. Weighted Sit Up-4x10-12 reps (hold DB tight in front of body, or perform with weight behind head for an added challenge.
*Perform all one leg, then all the other leg. If needed take a 30-60 sec break between legs, and a 90 second-2 minute break between sets. Start on the lighter side and make small jumps in load as tolerated.
| Lily M | 85 Rx | | | Shane | 135 Rx | | | Diogo S | 135 Rx | |
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METCON 04-29-26
(Reps, Rx2, Rx3)
15 min AMRAP:
3-6-9-12-15-18 etc.
Kettlebell Tater
Butterfly Sit Up
Bike Calories
Rx: 53/35
Rx2: 35/26
Rx3: 26/20
MODWOD 1: Sub Russian Swing, 26/20, Anchored Sit Up
MODWOD 2: Sub Russian Swing, 20/15, Assisted Sit Up
| Colby | 228 Rx | | | Lily M | 258 Rx2 | | | Shane | 265 Rx | | | Diogo S | 266 Rx | |
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Deep Thoughts
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