WOD Blog
 | Mon, Aug 31
Today |  |
 | Class Milestone: Isis(200) |
| CARDIOCON 08-31-26 | WARM UP 08-31-26 | WEIGHTLIFTING 08-31-26 | METCON 08-31-26 |
CARDIOCON 08-31-26
(Reps, Rx+, Rx2, Rx3)
WARM UP
WARM UP:
Ski-20/15 Calories
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Plate Ground to Overhead-20 reps
Plate Overhead Press-15 reps
Plate Row-15 reps
Plate Rotation-10 reps R/L
Plate Bus Driver-10 reps
Plate Plank Walk Over-10 reps
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Upper Windmill- reps R/L
Alt Snow Angel-10 reps
Downward Dog Foot Tap-10 reps
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Supinated Hang-20 secs
Scap Pull-5 reps
Strict Pull Up-3 reps
CARDIO
Interval Chipper
30 secs ON/30 secs OFF x 30 minutes for MAX reps:
Calorie Ski-12/9 Calories
Dumbbell Hang Clean-12 reps
Hand Release Burpee-12 reps
Double DB snatch-12 reps
Calorie Assault bike-12/9 Calories
Pull Up-12 reps
Dumbbell Push Press-12 reps
Rx+: 50's/35's
Rx2: 35's/25's, Sub Ring Rows
Rx3: 25's/20's, Sub Ring Rows
MODWOD 1: 20's/15's, Sub Incline Push Ups
MODWOD: 15's/12's, Sub Ring Rows, 12 reps of everything, 12/9 Calories
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WARM UP 08-31-26
(Check In)
EMOM x 4 minutes
1. Jump Rope
2. 5 Burpees + Clean Grip Deadlift
3. Jump Rope
4. Inchworm + Upward Dog
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Cat-Cow-10 reps
Hip Rotation-20 reps per side
Alt Scorpion-10 reps
Downward Dog Foot Tap-20 reps
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Pause Clean Pull-3 reps*
*Pause below knee/above knee + Shrug
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Pause Clean High Pull-2 reps
*Pause below knee/above knee+shrug
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Clean Complex (power or squat, pause in catch), 2x through
Clean Grip Deadlift-1 rep
Hang Clean (above knee)-1 rep
Clean (ground)-1 rep
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Begin weightlifting
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WEIGHTLIFTING 08-31-26
(Weight)
20 Minutes
Two Position Clean (power or squat)
Clean Grip Deadlift-1 rep
Above the Knee Clean-1 rep
Clean (from ground)-1 rep
*Reset hands as needed for the rep from the floor.
*Start around 80-85% of where you ended last week's 3 Pos clean and build to hit 2-4 sets heavier than last week.
| Marnae | 130 Rx | | | Sofia | 95 Rx | | | Diogo S | 245 Rx | | | Lily M | 115 Rx | | | Alec | 155 Rx | | | Isis | 130 Rx | | | Tracie | 90# Rx | |
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METCON 08-31-26
(Time, Rx2, Rx3)
10 min AMRAP:
Double Under-30 reps
Powerclean-10 reps
Bar Facing Burpee-10 reps
Goal: 5+ rounds (250+ reps)
Rx: 135/95
Rx2: 115/75, Sub Lateral Hops
Rx3: 75/55, Sub Singles, Sub Regular Burpees
MODWOD 1: 45/35, Sub Plate Taps, Sub Bodybuilders
MODWOD 2: 15/12 Hang DB pair, Sub Plate Taps, Sub Bodybuilder to Box
| Marnae | 220 Rx | | | Sofia | 200 Rx2 | | | Diogo S | 192 Rx | | | Lily M | 260 Rx2 | | | Alec | 203 Rx2 | | | Isis | 235 Rx | 30 D/u 5 power clean (5th round) | | Tracie | 190 | 30 DU 65# cleans BFBurpee |
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