WOD Blog
 | Thu, Aug 20
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| CORE WORK (FIRST) 08-20-26 | METCON 08-20-26 | WARM UP 08-20-26 |
CORE WORK (FIRST) 08-20-26
(Reps)
EMOM x 12 minutes (4 sets)
1. Hollow Hold-30 secs
2. Plank Hold-45 secs
3. Side Plank-20 secs ea/s
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METCON 08-20-26
(Reps, Rx2, Rx3)
20 min AMRAP:
Deadlift-10 reps
Run-150 m*
Sit Up-20 reps (no anchor)
Row or Ski-15/12 Calories
Farmers Carry-50 m**
**Count as 15 reps
**Count as 10 reps
Goal: 5+ rounds (350+ reps)
Rx: 225/155, 50's-53's/35's
Rx2: 185/125, 35's/25-26's
Rx3: 155/105, 35's/25-26's
MODWOD 1: 25-26's/20's, Sub 300 m Bike
MODWOD 2; 20's/15's Sub 200 m Bike
| Marnae | 293 Rx | 4+ DL, run | | Sara G | 258 Rx3 | | | Alec | 281 Rx2 | | | Sofia | 368 Rx3 | 115lb barbell, rx all else | | Nikki | 305 Rx2 | Did rx2 DL, but did RX farmers carry |
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WARM UP 08-20-26
(Check In)
Jog-150 m
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Front to Back Leg Swing-10 reps ea/s
Side to Side Leg Swing-10 reps ea/s
Assisted Cossack Squat-10 reps
Calf Stretch on Rig-30 secs per side
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BW Good Morning-10 reps
Inchworm + Upward Dog-5 reps
Alt Scorpion-10 reps
Glute Bridge-15 reps
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Deadlift-10 reps
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Trash-Talk
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