WOD Blog
 | Wed, Feb 25
Today |  |
 | Class Milestone: Kenneth(10) |
| CARDIOCON 02-25-26 | WEIGHTLIFTING 02-25-26 | WARM UP 02-25-26 | METCON 02-25-26 |
CARDIOCON 02-25-26
(Time, Rx2, Rx3)
WARM UP
2x:
10/7 Calorie Ski
10 Plank Shoulder Tap
10 Calorie Assault Bike
10 Alt Scorpion
CARDIO
5 Sets For Total Working Time:
Ski-15/12 Calories
Burpee-15 reps
Assault Bike-15/12 Calories
REST 2 minutes
Goal: Sub 2.5 minutes per interval, CAP 24 minutes
Rx: As written
Rx2: As written
Rx3: 12/9 Calories, 12 Burpees
MODWOD 1: 12/9 Calories, 12 Bodybuilders
MODWOD 2: 10/7 Calories, 10 Bodybuilder to Box
| Kenneth | 4:30pm...3 2 1 GO! |
|
WEIGHTLIFTING 02-25-26
(Weight)
20-22 Minutes
A1. Pause Bench Press (2 count PAUSE on chest)
4-5 sets x 4 reps (2 count pause)
*Start working sets around 85-90% of where you ended last week's 6's or aroudn 70-75% of regular max (moderately heavy). Prioritize the PAUSE to build strength off the chest.
A2. Dumbbell Row-4-5 sets x 8-12 reps per side. Aim to add reps/load from last week as tolerated.
| Lily M | 95 Rx | | | Justin R | 155 Rx | | | Sofia | 72.2 Rx | 25# DB, 9 reps/side | | Heikoti | 275 Rx | #70 | | Ethan C | 230 Rx | | | Cherise | 115 Rx | Did 3 @ 120 but failed the 4th 😔 | | Aleigh | 115 Rx | 35 DB | | Taeja | 165 Rx | | | Kenneth | 4:30pm...3 2 1 GO! |
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WARM UP 02-25-26
(Check In)
2x:
Burpee w/ Step Back-5 reps
Hang Clean High Pull-5 reps
Bradford Press-5 reps
Plank Shoulder Tap-10 reps
Scap Push Up-5 reps
Push Up w/ Slow Lower-5 reps
---
Upper Windmill-5 reps per side
Alt Scorpion-10 reps
Alt Snow Angel-20 reps
Downward Dog Foot Tap-20 reps
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Bench Press w/ 2 Count Pause-4 reps
Scap Pull-10 reps
---
Begin warm up sets for Bench/DB Row
| Kenneth | 4:30pm...3 2 1 GO! |
|
METCON 02-25-26
(Time, Rx+, Rx2, Rx3)
5 Rounds For Time:
Hang Clean and Jerk-12 reps
CTB Pull Up-9 reps
Bar Facing Burpee-6 reps
Goal: Sub 10, CAP 15 minutes
Rx+: 115/75, Add 3 BMU before the CTB Pull Ups
Rx: 115/75
Rx2: 95/65, Sub Regular Kipping Pull Up OR Inverted Row/Ring Row
Rx3: 75/55, Sub Inverted Row/Ring Row, Regular Burpee
MODWOD 1: 45/35, Sub Inverted Row/Ring Row, Sub Bodybuilder
MODWOD 2: 45/35 OR 15/12 DB pair, Sub Inverted Row/Ring Row, Sub Bodybuilder to Box
| Brandon He | 11:36 Rx+ | | | Lily M | 11:09 Rx2 | | | Heikoti | 13:03 Rx3 | #115/ Ring Tows | | Ethan C | 13:14 Rx | | | Sofia | 14:22 Rx3 | | | Taeja | 14:47 Rx | Did 1 BMU before CTBs | | Kenneth | 4:30pm...3 2 1 GO! |
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