WOD Blog
 | Fri, Apr 3
Today |  |
 | Happy Birthday: Diana A |
 | Class Milestone: Aleigh(50) & Justin R(100) |
| METCON 04-03-26 | WARM UP 04-03-26 | WEIGHTLIFTING 04-03-26 | Other Results |
METCON 04-03-26
(Time, Rx2, Rx3)
5 Rounds For Time:
Wall Ball-20 reps
Sumo Deadlift High Pull-15 reps
Goal: Sub 10, CAP 14 minutes
Rx+: Sub 20 SDHP, 20#/10'-14#/9', 75/55
Rx: 20#/10'-14#/9', 75/55
Rx2: 14#/10'-10#/9', 65/45
Rx3: 14#/10'-10#/9', 45/35
MODWOD 1: 10#/8'-6#/8', Sub KB SDHP 35/26
MODWOD 2: 10#/8'-6#/8', Sub KB SDHP 26/20
| Melinda | 8:31 Rx2 | | | Lily M | 9:29 Rx2 | 55# | | Samantha H | 8:34 Rx | | | Leslie | 9:07 Rx | | | Aleigh | DNF Rx2 | 2 rounds, feet cramped, finished with bike | | Lily Joh | 13:19 Rx | | | Hayden P | 7:36 Rx | | | Justin R | 13:27 Rx | | | Colby | 7:30 Rx | | | Mario F | 5:30pm...3 2 1 GO! |
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WARM UP 04-03-26
(Check In)
30 ON/10 OFF x 2 sets:
Air Squat
Strict Press
Sumo Deadlift/SDHP
----
Plank Shoulder Tap-20 reps
Cat-Cow-10 reps
Quadruped Thoracic Opener-5 reps per side
Alt Snow Angel-20 reps
Downward Dog Foot Tap-20 reps
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Split Jerk Foot Work
Dip and Split (hands on hips)-3 reps
Dip and Split (hands at shoulders)-3 reps
Dip and Punch-3 reps
----
Split Jerk w/ Bar (pause in split)-3 reps
| Mario F | 5:30pm...3 2 1 GO! |
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WEIGHTLIFTING 04-03-26
(Weight)
20 Minutes
Split OR Push Jerk
5-8 Sets of 3.
Start working sets at a moderate load and build as tolerated to a heavy set for today.
| Melinda | 95 Rx | | | Isis | 115 Rx | | | Lily M | 85 Rx | | | Leslie | 125 Rx | | | Aleigh | 125 Rx | Front squat | | Hayden P | 215 Rx | | | Justin R | 185 Rx | | | Mario F | 5:30pm...3 2 1 GO! |
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The 4-1-1
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