WOD Blog
 | Mon, Apr 6
Today |  |
 | Class Milestone: Aleigh(50) |
| WARM UP 04-06-26 | CARDIOCON 04-06-26 | WEIGHTLIFTING 04-06-26 | METCON 04-06-26 |
WARM UP 04-06-26
(Check In)
30 ON/10 OFF x 2 sets:
Hops in place (mix styles)
Box Step Up
Lateral Step Up Side 1
Lateral Step Up Side 2
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Barbell Good Morning-15 reps
Hip Rotation-20 reps per side
Alt Scorpion-10 reps
Supine Leg Swing-10 reps
Praying Pose to Hammy-5 reps
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Pause Clean Pull-3 reps*
*Pause below knee, above knee + shrug
Clean Grip High Pull-3 reps
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Clean Complex x 2 (pause in catch, power or squat)
1 Clean Grip Deadlift
1 Hang Clean (above knee)
1 Clean (mid shin/ground)
| Jayne | 5:30pm...3 2 1 GO! | | Aleigh | 5:30pm...3 2 1 GO! |
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CARDIOCON 04-06-26
(Time, Rx2, Rx3)
WARM UP
Row-200 m
Bike Erg-400 m
Ski-200 m
Run-200 m
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Front to Back Leg Swing-10 reps per side
Side to Side Leg Swing-10 reps per side
Cossack Squat-10 reps
Calf Stretch on Rig-30 secs per side
CARDIO
3 Rounds For Time:
Run-400 m
500/400 m Row
1000/900 m Bike Erg
500/400 m Ski
Goal: Sub 24, CAP 30 minutes
Rx: As written
Rx2: As written
Rx3: Sub 300 m Run
MODWOD 1: Sub 300 m Run, 400/300 m Row/Ski, 800/700 m Bike Erg
MODWOD 2: Sub 200 m Run OR .5 mile Assault bike, 400/300 m Row/Ski, 800/700 m Bike Erg
| Jayne | 5:30pm...3 2 1 GO! | | Aleigh | 5:30pm...3 2 1 GO! |
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WEIGHTLIFTING 04-06-26
(Weight)
20 MInutes:
Two Position Clean (power or squat)
1 Clean Grip Deadlift
1 Clean (above knee)
1 Clean (from ground)
Within 5-8 sets, build to a heavy top set for today. Due to ditching the below the knee clean, aim to beat last week on 2-3 sets and/or accumulate more overall volume!
Athletes can reset their grip on the ground as needed.
| Sara G | 100 Rx | | | Saori | 125 Rx | | | Lily M | 110 Rx | | | Ethan C | 255 Rx | | | Alec | 165 Rx | | | Rachel T | 145 Rx | | | Melinda | 115 Rx | | | Isis | 120 Rx | | | Diogo S | 245 Rx | | | Kenneth | 125 Rx | | | Hayden P | 205 Rx | | | Justin R | 255 Rx | | | Jayne | 5:30pm...3 2 1 GO! | | Aleigh | 5:30pm...3 2 1 GO! |
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METCON 04-06-26
(Time, Rx2, Rx3)
4 Rounds For Time:
Box Jump-21 reps
Deadlift-15 reps
Toes to Bar-9 reps
Goal: Sub 10, CAP 15 minutes
Rx: 24''/20'', 165/115
Rx2: 24''/20'' Step Ups OR 20''/16'' Box Jumps, 135/95, Sub Hanging Leg Raise OR Toes to Rings
Rx3: 20''/16'' Step Ups, 135/95, Sub KTC
MODWOD 1: 20''/16'' Step Ups, 115/75, Sub Lying Toes to Bar
MODWOD 2: Plate Step Ups, 75/55, Sub Lying Toes to Bar, Sub 3 Rounds
| Sara G | 11:30 Rx2 | 100lbs, KTC, 16' jump | | Saori | 11:08 Rx | | | Lily M | 11:14 Rx2 | 110# | | Ethan C | 11:35 Rx | | | Alec | DNF Rx2 | | | Melinda | 10:07 Rx2 | 105# deadlift, 20’ jump | | Tracie | 11:57 Rx2 | | | Rachel T | 11:50 Rx | | | Diogo S | DNF Rx | -6 | | Kenneth | 9:05 Rx2 | Ties to bar | | Hayden P | 9:51 Rx | | | Justin R | 14:32 Rx | | | Jayne | 5:30pm...3 2 1 GO! | | Aleigh | 5:30pm...3 2 1 GO! |
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The 4-1-1
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