WOD Blog
 | Mon, Apr 27
Today |  |
 | Class Milestone: Jade C(10) |
| CARDIOCON 04-27-26 | WEIGHTLIFTING 04-27-26 | WARM UP 04-27-26 | METCON 04-27-26 | Other Results |
CARDIOCON 04-27-26
(Reps, Rx2, Rx3)
WARM UP
2x:
10 Calorie Ski
10 Air Squat
10 Step Ups
10 Russian Swing (one level lighter)
10 Calorie Bike
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Spiderman to Hammy-30 secs R/L
Glute Bridge-20 reps
Praying Pose to Hammy-30 secs
CARDIO
22 min AMRAP:
Russian Swing-20 reps
Sit Up-18 reps
Calorie Bike-16 reps
Matador Leg Raise-14 reps
Calorie Ski-12 reps
Dumbbell Front Squat-9 reps
Dumbbell Step Up-6 reps (pair)
Burpee 2 For 1-3 reps
Rx: 53/35, 35/25 pair, 24''/20''
Rx2: 35/26, 25/20 pair, 20''/16'', Sub Burpee 2 for 1 off knees as needed.
Rx3: 26/20, 20/15, 20''/16, Sub Burpees, Tuck Knees on Matador as needed.
MODWOD 1: 26/20, 20/15 pair, 20''/16'' No weight on Step Ups,, Sub Bodybuilders, Sub Lemon Squeeze with hand support
MODWOD 2: 20/15 KB, 15/12 pair, Plate Step Up, Bodybuilder to Box, Sub Lying Knee Raise
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WEIGHTLIFTING 04-27-26
(Weight)
20 Minutes
Touch N Go Deadlift
6-6-6-6-6
Start moderate, make small jumps as tolerated to a heavish but technically sound set.
| Sara G | 155 Rx | | | Scott B | 225 Rx | | | Hayden P | 275 Rx | | | Saori | 190 Rx | Had more left in the tank | | Lily M | 145 Rx | | | Diogo S | 315 Rx | | | Alec | 205 Rx | | | Melinda | 120 Rx | | | Marnae | 195 Rx | | | Shane | 335 Rx | | | Aleigh | 175 Rx | | | Kenneth | 255 Rx | | | Ethan C | 315 Rx | | | Justin R | 275 Rx | | | Rachel T | 205 Rx | | | Tia N | 115 Rx | Thumb injury prevented more |
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WARM UP 04-27-26
(Check In)
30 ON/10 OFF x 2 sets:
Bunny Hops (mix styles)
Air Squat
Burpee
Cat-Cow
Plank Shoulder Tap
Bird Dog
Alt Scorpion
Supine Leg Swing
Glute Bridge
Praying Pose to Hammy
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Clean Grip High Pull-5 reps
Front Squat-5 reps
Squat Clean-3 reps
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Deadlift-10 reps
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METCON 04-27-26
(Time, Rx+, Rx2, Rx3)
2 Rounds For Time:
Squat Clean-30 reps
Bar Facing Burpee-30 reps
Goal: Sub 10, CAP 14 minutes
Rx+: Sub 35 reps of each, 95/65
Rx: 95/65
Rx2: 75/55
Rx3: 65/45, Sub Regular Burpees
MODWOD 1: 45/35, Sub Bodybuilders, 25 reps of each
MODWOD 2: 15/12 DB pair, Sub Bodybuilder to Box, 25 reps of each
| Sara G | 14:00 Rx3 | 1 round 🤷♀️ | | Hayden P | 10:29 Rx | | | Saori | 11:49 Rx2 | | | Lily M | 11:41 Rx2 | | | Diogo S | 14:00 Rx | DNF | | Alec | DNF Rx3 | 13 burpees left | | Marnae | 11:02 Rx | | | Shane | 14:00 Rx | DNF- got through 20 reps on the burpees | | Isis | 12:15 Rx | | | Aleigh | 10:01 Rx3 | Power cleans and body builder to bench | | Kenneth | 11:26 Rx | RX 3 weight | | Jade C | 11:20 Rx3 | Burpees to box | | Ethan C | 10:40 Rx | | | Mario F | 13:50 Rx2 | |
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The 4-1-1
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