WOD Blog
 | Tue, Mar 3
Today |  |
 | Class Milestone: Angie(10) |
| WARM UP 03-03-26 | METCON 03-03-26 | SKILL WORK 03-03-26 |
WARM UP 03-03-26
(Check In)
Roughly 30 ON/10 OFF:
Box Step Up
Good Morning
Sumo Deadlift
Hang Snatch High Pull
Inchworm + Upward Dog
Swimmers
Downward Dog Foot Tap
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Sumo Deadlift-3 reps
Sumo Deadlift + Shrug-3 reps
SDHP-5 reps
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Add weight as needed for Good Morning, Begin Skill Work
| Isis | Yes | | | Angie | 5:30pm...3 2 1 GO! | | Jayne | 5:30pm...3 2 1 GO! |
|
METCON 03-03-26
(Reps, Rx2, Rx3)
8 min AMRAP:
Shuttle Run-4 reps*
Hang Powersnatch-8 reps
Box Jump-12 reps
*Open standard 25 feet down + 25 feet back = 1 rep
REST 2 minutes
8 min AMRAP:
Bike-8/7 Calories
Sumo Deadlift High Pull-8 reps
Bodybuilder-12 reps
Goal: 4+ rounds each section (208+ reps)
Rx: 75/55, 24''/20''
Rx2: 65/45, 24''/20'' Step Ups Allowed
Rx3: 45/35, 20''/16'' Step Ups Allowed
MODWOD 1: 35/26 KB, 20/15 DB, 20''/16''
MODWOD 2: 26/20 KB, 15/12 DB, Plate Step Over
| Taeja | 292 Rx | 5+1, 6+9reps | | Lily M | 235 Rx | | | Saori | 222 Rx2 | | | Marnae | 257 Rx | | | Tracie | 205 Rx2 | Subbed DDB snatched 25#s 70# sumo dl no hp | | Heikoti | 172 Rx | | | Shane | 261 Rx | | | Scott B | 212 Rx2 | | | Angie | 5:30pm...3 2 1 GO! | | Jayne | 5:30pm...3 2 1 GO! |
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SKILL WORK 03-03-26
(Weight)
EMOM x 12 minutes
1. DB Upright Row-8-12 reps
2. Good Morning-8-12 reps*
3. Deficit Calf Raise-8-12 reps**
*Mix stances. Add weight as tolerated.
**Use rig for support. Aim for a big stretch at the bottom of each rep.
| Tracie | 15, 55, BW Rx | | | Heikoti | #35/ #95/ BW Rx | | | Angie | 5:30pm...3 2 1 GO! | | Jayne | 5:30pm...3 2 1 GO! |
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Shout-Out
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