WOD Blog
 | Mon, Jun 15
Today |  |
 | Class Milestone: Clairah(10) |
| METCON 06-15-26 | CARIOCON 06-15-26 | WEIGHTLIFTING 06-15-26 | WARM UP 06-15-26 |
METCON 06-15-26
(Reps, Rx2, Rx3)
2 mins ON/1 min OFF x 5 sets:
Run-200 m
Wall Ball-AMRAP w/ time remaining
Goal: 80+ Wall Balls
Rx: 20#/10'-14#/9'
Rx2: 14#/10'-10#/9'
Rx3: 14#/10'-10#/9', 150 m Run
MODWOD 1: 10#/8'-6#/8', 400 m Bike Erg
MODWOD 2: 10#/8'-6#/8', 300 m Bike Erg
| Diogo S | 132 Rx | | | Marnae | 125 Rx | | | Scott B | 48 | Bike + 20lbs | | Sofia | 93 Rx2 | | | Alec | 78 Rx | | | Angelina | 78 Rx2 | | | Saori | 126 Rx2 | | | Jonah H | 106 Rx2 | | | Kenneth | 93 Rx | | | Colby | 85 Rx | | | Hayden P | 134 Rx | | | Jayne | 60 Rx | | | Isis | 135 Rx | | | Jaren | 137 Rx | |
|
CARIOCON 06-15-26
(Time, Rx2, Rx3)
WARM UP
Jog-150 m
---
Leg Swing-10 reps front to back
Leg Swing-10 reps side to side
Arm Swing-10 reps per side
Arm Circle-10 reps forward and Backward
----
Air Squat-20 reps
Inchworm + Upward Dog-5 reps
Alt Scorpion-10 reps
Glute Bridge-20 reps
Calf Stretch on Rig-30 secs per side
4 Rounds For Time:
Air Squat-40 reps
Sit Up-35 reps (anchor allowed)
Run-300 m
Russian Swing-25 reps
Ski-20/15 calories
Burpee-15 reps
Goal: Sub 28, CAP 36 minutes
Rx: 53/35
Rx2: 35/26
Rx3: 26/20
MODWOD 1: 26/20, 3 Rounds, Sub Bodybuilders
MODWOD 2: 20/15, 3 Rounds,
35 Air Squat
30 Sit Ups
200 m Run
20 Swings
15/12 Calorie Ski
10 Bodybuilder to Box
| Tracie | DNF Rx | 3 RDs + 14KB swings |
|
WEIGHTLIFTING 06-15-26
(Weight)
20 Minutes
Back Squat
4-5 Sets:
10 reps
Start first set around 65% of max (or 5-10% heavier than last week) and build a little each set to a heavy 10 for today trying to exceed last week. (1-3 RIR).
REST 2-3 minutes between sets.
| Lily M | 105 Rx | | | Hayden P | 205 Rx | | | Diogo S | 225 Rx | | | Marnae | 125 Rx | | | Ryan Pow | 225 Rx | | | Scott B | 145 Rx | | | Sofia | 60 Rx | | | Angelina | 25 Rx | | | Alec | 185 Rx | | | Saori | 145 Rx | | | Jonah H | 145 Rx | | | Colby | 315 Rx | | | Jayne | 130 Rx | | | Isis | 120 Rx | | | Jaren | 245 Rx | |
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WARM UP 06-15-26
(Check In)
Air Squat-10 reps
Close Stance Air Squat-10 reps
Wide Stance Air Squat-10 reps
----
Straight Leg Fire Hydrant-10 reps per side
Donkey Kick-10 reps per side
Spiderman to Hammy-5 reps per side
Praying Pose w/ Thoracic Opener-10 reps
Downward Dog-30 secs
----
Bradford Press-5 reps
Strict Press-5 reps
Good Morning-10 reps
Pause Back Squat (3/3/1/1)-5 reps
Back Squat-10 reps
|
The 4-1-1
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