WOD Blog
 | Thu, Apr 16
Today |  |
| WARM UP 04-16-26 | METCON 04-16-26 | CORE WORK (FIRST) 04-16-26 |
WARM UP 04-16-26
(Check In)
30 ON/10 OFF x 2 sets:
Bunny Hops (mix styles)
Box Step Up
Band Pull Apart (mix styles)
Inchworm + Upward Dog
----
Alt Snow Angel-10 total reps
Side Plank w/ Hip Dip-10 reps per side
Downward Dog Foot Tap-20 reps
----
Snatch Grip Deadlift-10 reps
Hang Snatch High Pull-5 reps
Hang Powersnatch-5 reps
----
Dead Hang-20 secs
Scap Pull-10 reps
----
Begin Tabata Abs
| Diana A | 5:30am... 3 2 1 GO! |
|
METCON 04-16-26
(Time, Rx2, Rx3)
FOR TIME:
Bike-50/40 Calories
Hang Powersnatch-50 reps
Box Jump-50 reps
Pull Up-50 reps
Push Up-50 reps
Row-50/40 Calories
*Swap bike/row placement as needed to share machines.
Goal: Sub 19, CAP 24 minutes
Rx: 75/55, 24''/20''
Rx2: 65/45, 24''/20'' Step Ups OR 20''/16'' Box Jumps, Ring Rows, Incline Push Ups
Rx3: 45/35, 20''/16'' Step Ups, Ring Rows, Incline Push Ups
MODWOD 1: 20/15 DB Snatch, 20''/16'' Step Ups, Ring Rows, Incline Push Ups, 40/30 Calories
MODWOD 2: 15/12 DB snatch, Plate Step Ups, Ring Rows, Incline Push Ups, 40/30 calories, 40 reps of each
| Diana A | 5:30am... 3 2 1 GO! |
|
CORE WORK (FIRST) 04-16-26
(Reps)
Tabata Abs
20 ON/10 OFF x 4 sets cycling through:
Bicycle Crunch
Toe Touch
Russian Twist
Hollow Rock
| Diana A | 5:30am... 3 2 1 GO! |
|
Play-by-Play
Log in to post a comment...
