WOD Blog
 | Thu, Apr 23
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| METCON 04-23-26 | WARM UP 04-23-26 | CORE WORK (FIRST) 4-23-26 |
METCON 04-23-26
(Time, Rx2, Rx3)
3 Rounds For Time:
Machine-20/15 Calories
Pull Up-20 reps
Med-Ball Sit Up-20 reps
Box Jump-20 reps
Hang Powerclean-20 reps
Goal: Sub 20, CAP 25 minutes
Rx: 20/14, 95/65, 24''/20''
Rx2: 14/10, 75/55, 24''/20'' Step Ups OR 20''/16'' Box Jumps
Rx3: 10/6, 45/35, 20''/16'' Step Ups
MODWOD 1: BW Sit Up, 45/35 OR 20/15 DB pair, 20''/16'' Step Ups
MODWOD 2; Anchored Sit Up, 15/12 DB pair, Plate Step Up, 15 reps of each 15/12 Calories
| Diana A | 5:30am... 3 2 1 GO! |
|
WARM UP 04-23-26
(Check In)
30 ON/10 OFF
Box Step Up
Lateral Step Up Side 1
Lateral Step Up Side 2
Box Jump OR Step Up
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Band Pull Apart-10 reps
Band Press-10 reps
Band Front Raise-10 reps
Underhand Pull Apart-10 reps
Band Int/Ext Rot-10 reps per side
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Clean Grip Deadlift-5 reps
Hang Clean High Pull-5 reps
Hang Powerclean-5 reps
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Dead Hang (supinated)-20 secs
Scap Pull (pronated)-20 secs
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Begin Core Work
| Diana A | 5:30am... 3 2 1 GO! |
|
CORE WORK (FIRST) 4-23-26
(Reps)
EMOM x 9
1. Chin Over Bar Hold-15-20 secs (supinated)*
2. Hollow Hold-30 secs
3. Side Plank Hold-20 secs ea/s
*Sub Ring Row Hold as a mod
| Diana A | 5:30am... 3 2 1 GO! |
|
The 4-1-1
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