WOD Blog
 | Wed, Aug 19
Today |  |
 | Class Milestone: Sofia(300) |
| CARDIOCON 08-19-26 | WARM UP 08-19-26 | METCON 08-19-26 | WEIGHTLIFTING 08-19-26 |
CARDIOCON 08-19-26
(Time, Rx2, Rx3)
WARM UP
2x:
Row-10/7 Calories
Step Up-10 reps
inchworm + Upward Dog-5 reps
Swimmers-5 reps
Alt Scorpion-10 reps
Downward Dog Foot Tap-10 reps
Scap Pull-5 reps
Arch Hollow-5 reps
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Toes to Rings OR Modified-5 reps
CARDIO
5 Rounds For Time:
Row-15/12 Calories
Box Jump-15 reps
Toes to Rings-15 reps
Butterfly Sit Up-15 reps
Bike-15/12 Calories
Goal: Sub 22, CAP 28 minutes
Rx: 24''/20''
Rx2: 20''/16'' OR 24''/20'' Step Up, Sub Hanging Leg Raise On Rings or Bar
Rx3: 20''/16'' Step Up, Sub KTC
MODWOD 1: 20''/16'' Step Up, Sub Lying Toes to Bar, Sub 12 reps of each, 12/9 Calories
MODWOD 2: Plate Step Up, Sub Lying Toes to Bar. Sub 12 reps of each, 12/9 Calories, 4 Rounds
| Shane | 10:31 Rx | Seth drop in | | Jayne | 5:30pm... 3 2 1 GO! |
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WARM UP 08-19-26
(Check In)
30 ON/10 OFF x 2
Air Squat
Good Morning
Bradford Press
Cossack Squat
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Fire Hydrant-8 reps per side
Hip Rotation-8 reps per side
Straight Leg Fire Hydrant-8 reps per side
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90-90 Hip Rotation-10 reps
Spiderman to Hammy-5 reps per side
Praying Pose to Hammy-5 reps
| Lily P | Yes | | | Jayne | 5:30pm... 3 2 1 GO! |
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METCON 08-19-26
(Time, Rx2, Rx3)
For Time:
50-35-20
Wall Ball
Row or Ski*
*Women do 40-30-15 calories
Goal: Sub 12, CAP 16 minutes
Rx: 20#/10'-14#/9'
Rx2: 14#/10'-10#/9'
Rx3: 14#/10'-10#/9'
MODWOD 1: 10#/8'-6#/8', Reduce Calories: 40-30-20, Women do 30-25-15 Calories
MODWOD 2: 10#/8'-6#/8', Reduce reps and calories 40-30-20, Women do 30-25-15 Calories
| Sofia | 12:56 Rx2 | | | Alec | 15:55 Rx2 | | | Saori | 12:44 Rx2 | | | Diogo S | 13:40 Rx | | | Kenneth | 13:33 Rx2 | | | Hayden P | 9:49 Rx | | | Mario F | 15:33 Rx2 | | | Jayne | 5:30pm... 3 2 1 GO! |
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WEIGHTLIFTING 08-19-26
(Weight)
20 Minutes
Pause Front Squat-5-5-5-5-5
*2 count pause in the bottom
Start around 70% of regular max and build as tolerated.
Focus: power out of the bottom for cleans.
| Sofia | 85 Rx | | | Scott B | 115 Rx | | | Alec | 155 Rx | | | Saori | 95 Rx | Knee injury | | Diogo S | 245 Rx | | | Hayden P | 215 Rx | | | Jayne | 5:30pm... 3 2 1 GO! |
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Shout-Out
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