WOD Blog
 | Thu, Mar 5
Today |  |
 | Class Milestone: Marnae(200) |
| SKILL WORK 03-05-26 | METCON 03-05-26 | WARM UP 03-05-26 |
SKILL WORK 03-05-26
(Reps)
EMOM x 16 minutes (4x)
1. D-Ball Carry-40-60 m
2. Ab Roll Out-10-12 reps
3. Palloff Press Side 1: 10-12 reps
4. Palloff Press Side 2-10-12 reps
Goal: Quality movement, stagger starting points as needed.
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METCON 03-05-26
(Reps, Rx2, Rx3)
20 min AMRAP:
Machine-20/15 Calories
Butterfly Sit Up-20 reps
Russian Swing-20 reps
Box Step Over-20 reps (no weight)
Farmers Carry-80 m (count as 20 reps, pair)
Goal: 4+ rounds (400+ reps)
Rx: 53/35, 24''/20''
Rx2: 35/26, 24''/20''
Rx3: 35/26, 20''/16'', Anchored Sit Up
MODWOD 1: 26/20 20''/16'' Anchored Sit Up, 15 reps of each, 15/12 Calories
MODWOD 2: 20/15, Plate Step Over, Assisted Sit up, 15 reps of each 15/12 Calories
| Kenneth | 400 Rx | | | Hayden P | 500 Rx | | | Sofia | 20lb DB pair Rx | Bulgarian split squat 3x10 | | Lily M | 399 Rx | | | Marnae | 4+10 Rx | 390 | | Tracie | 325 Rx | Subbed Pull through for FC |
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WARM UP 03-05-26
(Check In)
45 ON/15 OFF:
Box Step Over
Russian Swing
Inchworm + Upward Dog
Downward Dog
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Begin Skill Work
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