WOD Blog
 | Fri, Apr 17
Today |  |
 | Class Milestone: Mario F(10) |
| METCON 04-17-26 | WARM UP 04-17-26 | WEIGHTLIFTING 04-17-26 |
METCON 04-17-26
(Reps, Rx+, Rx2, Rx3)
12 min AMRAP:
Bella Complex-1 rep
Burpee-5 reps
Lateral Hop-20 reps
REST 30 secs
Bella Complex = 1
1 Clean (power or squat)
1 Shoulder to Overhead
1 Front Squat
1 Shoulder to Overhead
Goal: 8+ rounds (208+ reps)
Rx+: 225/155
Rx: 185/125
Rx2: 135/95
Rx3: 115/75, Sub Lateral Step Over as needed
MODWOD 1: 65/45, Sub Bodybuilder, Lateral Step Over
MODWOD 2: 45/35, Sub Bodybuilder to Box, Lateral Step Over LIne
| Sara G | 203 Rx3 | 65, lateral leg lifts | | Saori | 234 Rx2 | | | Diogo S | 156 Rx | | | Tracie | 187 | 55# | | Marnae | 241 Rx2 | | | Shane | 176 Rx2 | | | Colby | 208 Rx2 | 155 Barbell | | Mario F | 5:30pm... 3 2 1 GO! | | Jayne | 5:30pm... 3 2 1 GO! |
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WARM UP 04-17-26
(Check In)
20 ON/10 OFF x 2 sets:
Bunny Hop
Front to Back Hop
Side to Side Hop
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Air Squat-20 reps
Bradford Press-5 reps
Strict Press-10 reps
Hang Clean High Pull-10 reps
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Inchworm + Upward Dog-5 reps
Swimmers-10 reps
Spiderman + Thor Rot-5 reps per side
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Split Jerk Technique
Dip and Split (hands on hips)-3 reps
Dip and Split (hands at shoulders)-3 reps
Dip and Punch-3 reps
Split Jerk (pause in catch)-3 reps
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Warm up Bella complex more before metcon
| Mario F | 5:30pm... 3 2 1 GO! | | Jayne | 5:30pm... 3 2 1 GO! |
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WEIGHTLIFTING 04-17-26
(Weight)
20 Minutes
Split OR Push Jerk
5-8 Sets of 2.
Option 1: Perform 5-6 sets of 2 around 70-75% of max for all sets focusing on speed and technique.
Option 2: Build up from around 80% of max to a heavy 2RM for today.
| Sara G | 95 Rx | 1 at 100 | | Diogo S | 245 Rx | | | Saori | 115 Rx | | | Shane | 195 Rx | | | Rachel T | 130 Rx | | | Hayden P | 185 x6 Rx | | | Angie | 95 Rx | 55,75,95,95,95 | | Mario F | 5:30pm... 3 2 1 GO! | | Jayne | 5:30pm... 3 2 1 GO! |
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Deep Thoughts
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