WOD Blog
 | Thu, May 7
Today |  |
 | Class Milestone: Sara G(50) |
| METCON 05-07-26 | WARM UP 05-07-26 | SKILL WORK 05-07-26 |
METCON 05-07-26
(Time, Rx2, Rx3)
For Time:
Run-800 m
Pull Up-40 reps
Box Jump-40 reps
Med Ball Sit Up-40 reps
Bodybuilder-40 reps
Toes to Bar-40 reps
Run-800 m
Goal: Sub 21, CAP 26 minutes
Rx: 24''/20'', 20/14
Rx2: 20''/16'', OR 24''/20'' Step Ups, 14/10, Sub Hanging Leg Raise, Ring Rows
Rx3: 20''/16'' Step Ups, 10/6, Sub KTC, Ring Rows, Sub 600 m Run
MODWOD 1: 20''/16'' Step Ups, BW Anchored Sit Up, Sub 600 m OR 1600 m Bike, Ring Rows, Sub 30 reps of each movement
MODWOD 2: Plate Step Ups, Assisted Sit Ups, Sub 1200 m Bike, Ring Rows, Bodybuilder to Box, Sub 30 reps of each movement
| Sara G | 21:05 Rx2 | KTC, weighted step ups/16'' box jump, bike 1600 | | Lily M | 21:25 Rx2 | | | Alec | 25:11 Rx2 | | | Marnae | 20:20 Rx | | | Tracie | 22:46 Rx2 | | | Diogo S | 24:39 Rx | | | Ethan C | 20:51 Rx | | | Kenneth | 19:26 Rx | | | Hayden P | 18:48 Rx | | | Mario F | 28:00 finished after cap! Rx | | | Jayne | 23:45 Rx2 | | | Angie | 5:30pm... 3 2 1 GO! |
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WARM UP 05-07-26
(Check In)
EMOM x 6 minutes (2 sets)
1. 100 m Run
2. Box Step Up
3. Inchworm Into Upward Dog
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Kneeling Forearm Stretch-30 secs
Swimmers-10 reps
Spiderman + Thor Rot-5 reps per side
Downward Dog-30 secs
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Supinated Hang-20 secs
Chin Up OR Modified-3 reps
Arch Hollow (pronated)-10 reps
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Begin skill
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SKILL WORK 05-07-26
(Reps, Rx+, Rx2, Rx3)
5 min AMRAP:
Chin Ups
Rx+: Add a 20/15# DB, choose this if you can do over 12 reps with BW
Rx: As written
Rx2: Sub Band Assisted Chin Ups (choose a resistance that allows 8-10 reps in a row on your first set.
Rx3: Sub Supinated Inverted Row OR Supinated Lat Pull Down with a load that allows 8-12 reps to start.
| Marnae | 24 Rx | | | Diogo S | 33 Rx+ | | | Kenneth | 40 Rx | | | Angie | 5:30pm... 3 2 1 GO! |
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