WOD Blog
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| WARM UP 03-06-26 | SKILL WORK 03-06-26 (FIRST) | OPEN WOD 26.2 03-06-26 |
WARM UP 03-06-26
(Check In)
2x:
Walking Lunge-20 m (hands overhead)
DB Overhead Carry-20 m per side
DB Snatch-5 reps per side
DB Strict Press-5 reps per side
DB Renegade Row-5 reps per side
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Quadruped Thoracic Opener-5 reps per side
Side Lying Upper Windmill-5 reps per side
Swimmers-10 reps
Samson Stretch-30 secs per side
Table Top-5 reps
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Supinated Hang-20 secs
Scap Pull (pronated)-10 reps
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Begin skill work
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SKILL WORK 03-06-26 (FIRST)
(Reps)
12-15 Minutes
Option 1 Rx+: Warm up Ring Muscle Up, or work on progressions
Option 2: Rx, 3-5 Sets:
6-8 Strict Chin Up
6-8 Strict Ring Dip
REST 90 secs
Option 3: Rx2: 3-5 Sets:
6-8 Band Assisted Strict Chin Up OR 3 Chin Up Negatives
6-8 Assisted Ring or Matador Dip
REST 90 secs
Option 4: Rx3:
8-12 Ring Row OR Supinated Lat Pull Down
8-12 Push Up OR Elevated Push Up
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OPEN WOD 26.2 03-06-26
(Reps, Rx2, Rx3)
For time:
80-foot dumbbell overhead walking lunge*
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 Ring muscle-ups
*20 foot sections before turning around, alternate arms as desired.
Tiebreak time: After last set of snatches
Time cap: 15 minutes
SCORE as total reps today/
Rx: 50/35
Rx2: 35/20. Sub Jumping Pull Up, Pull Up, CTB Pull Up
Rx3: 35/20. Sub Bent Over Rows, Ring Rows, Jumping Pull Ups, no weight on lunges
MODWOD: See coach for additional mods
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The 4-1-1
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