WOD Blog
 | Mon, Mar 2
Today |  |
 | Class Milestone: Marnae(200) |
| CARDIOCON 03-02-26 | WARM UP 03-02-26 | METCON 03-02-26 | WEIGHTLIFTING 03-02-26 | Other Results |
CARDIOCON 03-02-26
(Time, Rx2, Rx3)
WARM UP
2x:
Row-250 m
Step Up-10 reps
Inchworm + Upward Dog-5 reps
Alt Scorpion-10 reps
WORKOUT
For Time:
Row-500-400-300-200-100 m
Step Up-50-40-30-20-10 reps
Butterfly Sit Up-50-40-30-20-10 reps
Russian Swing-50-40-30-20-10 reps
Goal: Goal Sub 29, CAP 34 minutes
Rx: 53/35, 24''/20''
Rx2: 35/26, 24''/20''
Rx3: 26/20, Sub Anchored Sit Up, 20''/16''
MODWOD 1: 26/20, Sub Anchored Sit Up, 40 down to 10 reps, 400 down to 100 m, 20''/16''
MODWOD 2: 20/15, Sub Assisted Sit Up, 40 down to 10 reps, 400 down to 100 m, Plate Step Ups
| Tracie | DNF Rx2 | RX 2 weight on 50&50s RX on30&20s DNF 10s | | Catherine | 4:30pm...3 2 1 GO! |
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WARM UP 03-02-26
(Check In)
Roughly 30 ON/10 OFF x 2 sets
Jump Rope
Air Squat
Clean Grip Deadlift
Strict Press
----
Hip Rotation-20 reps per side
Bird Dog-10 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Spiderman w/ Thoracic Rot-5 reps per side
Praying Pose to Hammy-5 reps
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Tempo Back Squat (3/3/1/1)-5 reps
Back Squat-5 reps
| Isis | Yes | | | Catherine | 4:30pm...3 2 1 GO! |
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METCON 03-02-26
(Time, Rx+, Rx2, Rx3)
FOR TIME:
Double Under-180 reps
Toes to Bar-60 reps
Clean and Jerk-30 reps
Goal: Sub 10, CAP 15 minutes
Rx+: 165/115
Rx: 135/95
Rx2: Sub 100 Doubles OR 250 Singles, Sub Hanging Leg Raise, 115/75
Rx3: Sub 180 Singles, Sub KTC, 75/55
MODWOD 1: Sub 180 Plate Taps. Sub Lying Toes to Bar, 45/35
MODWOD 2: Sub 100 Plate Taps. Lying Toes to Bar, 45/35 OR 15/12 DB pair
| Lily M | 10:10 Rx2 | | | Scott B | 13:00 Rx3 | | | Marnae | 15+ Rx | | | Catherine | 4:30pm...3 2 1 GO! |
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WEIGHTLIFTING 03-02-26
(Weight)
20 Minutes
Back Squat
5-7 set of 2
Option 1: If you have missed some of the cycle or have been leaving reps in the tank, start and end a little heavier than last week! Aim for 3-4 VERY challenging sets of 2.
Option 2: If you've been here all cycle and have really been pushing the weight.
6-8 sets at 75% of projected max. (moderate load you can move well
| Scott B | 225 Rx | | | Lily M | 155 Rx | | | Saori | 185 Rx | | | Sofia | 125 Rx | | | Marnae | 195 Rx | | | Catherine | 4:30pm...3 2 1 GO! |
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Trash-Talk
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