WOD Blog
 | Wed, Aug 26
Today |  |
 | Class Milestone: Kenneth(50) |
| CARDIOCON 08-26-26 | WEIGHTLIFTING 08-26-26 | WARM UP 08-26-26 | METCON 08-26-26 |
CARDIOCON 08-26-26
(Time)
WARM UP
Row-12/9 Calories
Assault Bike-12/9 Calories
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Air Squat-15 reps
Plate Ground to Overhead-15 reps
Box Step Up-10 reps
Box Step Over-10 reps
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Inchworm + Upward Dog-5 reps
Plank Shoulder Tap-20 reps
Spiderman + Thor Rot-5 reps per side
Praying Pose to Hammy-5 reps
Downward Dog-30 secs
Every 7 minutes x 6 sets:
Rounds 1, 3, 5:
Row-16/12 Calories
Box Over-16 reps
Alt DB Snatch-16 reps
Burpee over DB-16 reps
REST w/ time remaining
Rounds 2, 4, 6:
Pull Up-16 reps
Goblet Lunge-16 reps
Sled Push-30 m
Assault Bike-16/12 Calories
REST w/ time remaining
Goal: Sub 4 per interval. SCORE = total working time
Rx: 24''/20'', 50/35. 135/90
Rx2: 24''/20' Step Over, 35/25, Sub Jumping Pull Up, 90/70
Rx3: 20''/16'' Step Over, 25/20, Sub Ring Row, 70/50, Sub BW Lunge as needed, Sub 12/9 Calories
MODWOD 1: 20''/16'' Step Over, 20/15, Sub Ring Row, 70/50 x 20 m, Reverse Lunge, Sub 12 reps of each 12/9 Calories
MODWOD 2: Plate Step Over, 15/12, Sub Ring Row, 70/50 x 20 m, Sub Step Up, Sub 12 reps of each, 12/9 Calories
| Kenneth | 4:30pm... 3 2 1 GO! | | Mario F | 4:30pm... 3 2 1 GO! |
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WEIGHTLIFTING 08-26-26
(Weight)
20 Minutes
Pause Front Squat-5-5-5-5-5
*2 count pause in the bottom
Start a little heavier than last week (around 75%) of regular max, and build each set as tolerated.
Focus: power out of the bottom for cleans.
| Marnae | 125 Rx | | | Scott B | 135 Rx | | | Lily M | 105 Rx | | | Alec | 185 Rx | | | Isis | 130 Rx | | | Cherise | 115 Rx | | | Diogo S | 255 Rx | | | Kenneth | 4:30pm... 3 2 1 GO! | | Mario F | 4:30pm... 3 2 1 GO! |
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WARM UP 08-26-26
(Check In)
20 ON/10 OFF x 2 sets:
Bunny Hops (mix styles)
Air Squat
Close Stance Air Squat
Reverse Lunge
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Hip Rotation-20 reps per side
Kneeling Forearm Stretch-30 secs
90-90 Hip Rotation-10 reps
Spiderman to Hammy-5 reps per side
Praying Pose to Hammy-5 reps
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Front Rack Stretch on Back-30 secs
Clean Grip Deadlift-5 reps
Clean Grip High Pull-5 reps
Powerclean-5 reps
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Pause Front Squat (2 count)-5 reps
| Kenneth | 4:30pm... 3 2 1 GO! | | Mario F | 4:30pm... 3 2 1 GO! |
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METCON 08-26-26
(Reps, Rx2, Rx3)
5-3 Min Rounds:
Machine-16/12 Calories
Alt Pistol-16 reps
Powerclean-4 reps*
*Touch n go or singles allowed. Athlete chooses weight. Add/subtract weight as desired. SCORE=total load lifted added up. Example: 100x5=500 for your score.
Rx: As written
Rx2: Sub Pistol to Box or Band
Rx3: Sub Pistol to Box or Band 14/10 Calories
MODWOD 1: Sub Step Up for PIstol, 14/10 Calories
MODWOD 2: Sub Step Up for Pistol x 12 reps, 12/9 Calories
| Marnae | 545 Rx | 85, 105, 115, 115, 125 | | Scott B | 695 Rx2 | | | Lily M | 520 Rx2 | | | Alec | 635 Rx2 | | | Isis | 555 Rx2 | 95-105-115-115-125 | | Diogo S | F Rx2 | | | Kenneth | 4:30pm... 3 2 1 GO! | | Mario F | 4:30pm... 3 2 1 GO! |
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