WOD Blog
 | Wed, Mar 18
Today |  |
| CARDIOCON 03-18-26 | WARM UP 03-18-26 | METCON 03-18-26 | CLASS BATTLE FIRST 03-18-26 | WEIGHTLIFTING 03-18-26 |
CARDIOCON 03-18-26
(Time, Rx2, Rx3)
WARM UP
Single Under-50 reps
Bike Erg-250/200 m
Russian Swing-15 reps
Step Up-10 reps
Burpee-5 reps
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Front to Back Leg Swing-10 reps R/L
Side to Side Leg Swing-10 reps R/L
Calf Stretch on Rig-30 secs per side
CARDIO
3 Rounds For Time:
Single Under-100 reps
Bike Erg-500/400 m
Russian Swing-40 reps
Step Up-30 reps
Row-20/15 Calories
Burpee Over Rower-10 reps
Goal: Sub 23, CAP 28 minutes
Rx: 53/35, 24''/20''
Rx2: 35/26, 24''/20''
Rx3: 35/26, 20''/16'', Sub Regular Burpee
MODWOD 1: Sub 80 Plate Taps, 26/20, 20''/16'', Sub Bodybuilders, Sub 15/12 Calorie Row
MODWOD 2: Sub 80 Plate Taps, 20/15, Plate Step Up, Bodybuilder to Box, Sub 15/12 Calorie Row
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WARM UP 03-18-26
(Check In)
Shuttle Run-2 minutes
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Clean Grip Deadlift-10 reps
1 Inchworm + 2 Push ups-5 reps
Upper Windmill-3 reps per side
Clean Grip High Pull-5 reps
Upward Dog-30 secs
Kneeling Forearm Stretch-30 secs
Swimmers-10 reps
Downward Dog-30 secs
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Pause Clean Pull-3 reps
Pause Powerclean (in catch)-3 reps
Pause Hang Powerclean (in catch)-3 reps
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Supinated Hang-20 secs
Scap Pull-10 reps
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Begin Class battle
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METCON 03-18-26
(Reps, Rx2, Rx3)
12 min AMRAP:
2-4-6-8-10-12 etc.
Powerclean
Hand Release Push Up
Toes to Bar
Rx: 95/65
Rx2: 75/55, Sub Incline Push Up, Toes to Rings OR Hanging Leg Raise
Rx3: 65/45, Sub Incline Push Up, KTC
MODWOD 1: 45/35 OR 20/15 DB pair, Sub Incline Push Up, Lying Toes to Bar
MODWOD 2: 15/12 DB pair, Sub Incline Push Up, Lying Toes to Bar
| Ethan C | 184 Rx | | | Sara G | 161 Rx2 | 7 left in 14!! Hand release, 55lbs | | Jennifer D | 133 Rx3 | | | Saori | 169 Rx | | | Lily M | 184 Rx2 | | | Marnae | 195 Rx | | | Diogo S | 168 Rx | |
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CLASS BATTLE FIRST 03-18-26
(Time)
MAX dead hang without dropping. (any grip permitted)
| Sara G | 32 | I gave up | | Jennifer D | :35 Rx | | | Saori | 2:34 Rx | | | Brandon He | 2:04 Rx | | | Diogo S | 1:25 Rx | |
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WEIGHTLIFTING 03-18-26
(Weight)
15 Minutes to work up to a heavy complex:
1 Clean Grip Deadlift
1 Powerclean
1 Hang Powerclean
*If you're new to the powerclean, sub 3 reps at a time from the hang.
| Ethan C | 225 Rx | | | Sara G | 90 Rx | | | Jennifer D | 60 Rx | | | Saori | 115 Rx | | | Lily M | 95 Rx | | | Brandon He | 275 Rx | | | Marnae | 115 Rx | | | Diogo S | 245 Rx | |
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