WOD Blog
 | Tue, May 5
Today |  |
 | Happy Birthday: Sierra Too |
 | Class Milestone: Krystian(10) |
| WARM UP 04-05-26 | SKILL WORK 04-06-26 | METCON 04-05-26 |
WARM UP 04-05-26
(Check In)
Run-200 m
Bunny Hop-20 m
Walking Hip Rotation-10 m
Broad Jump-10 m (soft landing)
Side Shuffle-20 m per side
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Band Pull Apart-15 reps
Underhand Pull Apart-10 reps
Bent Over Pull Apart-10 reps
Band Passthrough-10 reps
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Alt Snow Angel-10 reps
Downward Dog Foot Tap-10 reps
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Hang Snatch High Pull-5 reps
Hang Powersnatch-5 reps
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Supinated Hang-20 secs
Scap Pull-10 reps
Strict OR Jump to Strict Pull Up-3 reps
Arch Hollow-10 reps
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Begin Skill
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SKILL WORK 04-06-26
(Reps)
12-15 Minutes
Bar Muscle Up Work
Rx+: 4-5 sets at roughly 70% of the reps you hit during your max rep set last week. REST 60-90 secs between sets. Example: If you hit 10 reps, perform sets of 6-8 reps for 4-5 sets.
Rx: Accumulate 20-30 reps
Rx2: (If you have 8+ strict pull ups)
Perform 3 sets:
10 Hollow Banded Pull Over
5 Big Swings
3 Jumping Bar Muscle Up
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THEN w/ time remaining work on a scaling variation for 1-5 reps such as:
*Coach spotted Bar Muscle Up
*Jumping Bar Muscle Up at a challenging height
*One Leg Jumping Bar Muscle Up off Box
*Banded Bar Muscle Up
*Low Bar Bar Muscle Up Turnovers
*REST as needed between sets for quality practice
Rx3: 3-5 Sets:
5-8 Strict Pull Ups (banded as needed)
8-10 Push Ups OR Matador Dips (assisted as needed)
REST 90 secs between sets
| Diogo S | 30 Rx | | | Saori | 7 | 7 red negative, 3 jump ms, purple band L | | Bj | 4:30pm... 3 2 1 GO! |
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METCON 04-05-26
(Reps, Rx2, Rx3)
4 minutes ON/1 min OFF x 4 sets:
Run-400 m
Hang Powersnatch-15 reps
Bar Facing Burpee-AMRAP
Goal: 40+ Bar Facing Burpees
Rx: 75/55
Rx2: 65/45
Rx3: 45/35, Sub 300 m Run
MODWOD 1: 20/15 DB snatch, Sub 300 m Run OR 800 m Bike Erg
MODWOD 2: 15/12 DB Snatch, Sub 200 m Run OR 600 m Bike Erg
| Diogo S | 51 Rx | | | Saori | 54 Rx | | | Lily M | 22 Rx | | | Lily Joh | 13 Rx | | | Taeja | 53 Rx | | | Marnae | 71 Rx | 20 cal Ass bike in place of run | | Bj | 4:30pm... 3 2 1 GO! |
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The 4-1-1
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