WOD Blog
 | Fri, Feb 27
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| ACCESSORY (AFTER METCON) 02-27-26 | OPEN WOD 26.1 | WARM UP 02-27-26 |
ACCESSORY (AFTER METCON) 02-27-26
(Weight)
OPTIONAL
12-15 Minutes
3-4 Sets:
DB/KB Overhead Carry-20 m per side
Ab Roll Out-12 reps
Side to Side Toe Touch-24 reps
Toe Touch-30 reps
Plank Hold off Hands-45 secs
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OPEN WOD 26.1
(Reps, Rx2, Rx3)
FOR TIME: (score as total reps today)
20 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots
GOAL: FULL EFFORT! GO HARD TODAY.
Time cap: 12 minutes SCORE AS TOTAL REPS FOR TODAY!
Rx: 20#/10'-14#/9', 24''/20''
Rx2: 14#/10'-10#/9', 24''/20'' Step Overs Allowed
Rx3: 10#/8'-6#/8', 20''/16'' Step Overs Allowed,
MODWOD 1: 10#/8'-6#/8', Plate Step Overs
| Lily M | 263 Rx2 | | | Ethan C | 201 Rx | 57 reps in 66 wb |
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WARM UP 02-27-26
(Check In)
EMOM x 6 minutes
1. Bunny/Side to Side/Front to Back Hops
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1. 15 Air Squats + Praying to Pose to Hammy w/ time remaining
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3. Box Step Over/Box Jump Over
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HIp Rotation-20 reps per side
Spiderman to Hammy-5 reps per side
Swimmers-10 reps
Downward Dog Shoulder Tap-20 reps
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Grab wall Ball
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EMOM x 6 (2 sets)
1. 10 Wall Ball
2. 8 Box Jump Over or Step Over
3. 6-8 Wall Ball Box Step Over
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Start metcon once athletes are ready
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Shout-Out
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