WOD Blog
 | Mon, Aug 24
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| CARDIOCON 08-24-26 | WARM UP 08-24-26 | WEIGHTLIFTING 08-24-26 | METCON 08-24-26 |
CARDIOCON 08-24-26
(Time, Rx2, Rx3)
WARM UP
500 m Bike Erg
250 m Row
10 Calorie Assault Bike
250 m Ski
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90-90 Hip Rotation-10 reps
Half Kneeing Adductor Stretch-5 reps R/L
Alt Scorpion-10 reps
Downward Dog Foot Tap-20 reps
CARDIO
3 Rounds For Time:
1000 m Bike Erg
500 m Row
30/25 Calorie Assault Bike
500 m Ski
Goal: Sub 24, CAP 34 minutes
Rx-Rx3: As written
MODWOD 1: Sub 800 m, 400 m, 25/20 Calories, 400 m
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WARM UP 08-24-26
(Check In)
30 ON/10 OFF x 2 sets:
Jump Rope
Barbell Thruster
Deadlift
Inchworm + Upward Dog
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Straight Leg Fire Hydrant-10 reps ea/s
Alt Scorpion-10 total reps
Spiderman + Thor Rot-5 reps per side
Praying Pose-30 secs
Downward Dog-30 secs
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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
Hang Clean (below knee-1 rep
Clean (ground)-1 rep
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Begin weightlifting
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WEIGHTLIFTING 08-24-26
(Weight)
20 Minutes
Three Position Clean (power or squat)
Clean Grip Deadlift-1 rep
Above the Knee Clean-1 rep
Below the Knee Clean-1 rep
Clean (from ground)-1 rep
*Reset hands as needed for the rep from the floor.
Start 5-10% heavier than last and end a little heavier than last week as tolerated!
| Marnae | 115 Rx | Squat | | Sofia | 90 Rx | | | Scott B | 155 Rx | | | Saori | 120 Rx | | | Diogo S | 245 Rx | | | Alec | 155 Rx | | | Isis | 120 Rx | |
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METCON 08-24-26
(Reps, Rx2, Rx3)
EMOM x 10 minutes, 30 secs between rounds
Double Under-30 reps* (all rounds)
w/ time remaining:
Rounds 1, 3, 5, 7, 9:
Wall Ball AMRAP
Rounds 2, 4, 6, 8-10:
Deadlift AMRAP
Goal: 125+ AMRAP reps
Rx: 20#/10'-14#/9', 185/125
Rx2: 14#/10'-10#/9', 155/105, Sub 50 Singles
Rx3: 14#/10'-10#/9', 135/95, Sub 30 Singles
MODWOD 1: 10#/8'-6#/8', 115/75, Sub 30 Plate Taps
MODWOD 2: 10#/8'-6#/8', 75/55, Sub 20 Plate Taps
| Sofia | 150 Rx2 | DUs | | Marnae | 144 Rx | | | Saori | 142 | DU until 7th rd, after that MTNCLMBR | | Diogo S | 144 Rx | | | Alec | 122 Rx2 | | | Tracie | 106 | 10# we 35# goblet squats |
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The 4-1-1
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