WOD Blog
 | Tue, Apr 28
Today |  |
 | Class Milestone: Jade C(10) |
| WARM UP 04-28-26 | SKILL WORK 04-28-26 | METCON 04-28-26 |
WARM UP 04-28-26
(Check In)
45 ON/15 OFF x 2 sets (4 minutes)
1. Plate Ground to Overhead
2. Box Step Up
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45 ON/15 OFF x 2 Sets
1. Band Straight Arm Pull Down
2. Band Face Pull
3. Standing YTW's (light plates)
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Supinated Hang-20 secs
Scap Pull-10 reps
Arch Hollow-10 reps
| Bj | 4:30pm... 3 2 1 GO! | | Jade C | 4:30pm... 3 2 1 GO! |
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SKILL WORK 04-28-26
(Reps, Rx+, Rx2, Rx3)
12-15 Minutes
Bar Muscle Up Work
Rx+: 30 reps for time, start with a max rep set
*If you finish early accumulate:
2-3 Sets:
12-15 Kneeling Banded or Cable Lat Pull Down
REST 90 secs
Rx: Accumulate 20-30 reps
Rx2: (If you have 8+ strict pull ups)
Perform 3 sets:
10 Hollow Banded Pull Over
5 Big Swings
3 Jumping Bar Muscle Up
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THEN w/ time remaining work on a scaling variation for 1-5 reps such as:
*Coach spotted Bar Muscle Up
*Jumping Bar Muscle Up at a challenging height
*One Leg Jumping Bar Muscle Up off Box
*Banded Bar Muscle Up
*Low Bar Bar Muscle Up Turnovers
*REST as needed between sets for quality practice
Rx3: 3-5 Sets:
5-8 Strict Pull Ups (banded as needed)
8-10 Push Ups OR Matador Dips (assisted as needed)
REST 90 secs between sets
| Marnae | Worked on knee to bar cue Rx2 | | | Diogo S | 25 Rx | | | Sara G | 30 Rx3 | Bands and matador | | Bj | 4:30pm... 3 2 1 GO! | | Jade C | 4:30pm... 3 2 1 GO! |
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METCON 04-28-26
(Reps, Rx2, Rx3)
3 Rounds for MAX reps, 1 min each station:
Ski Calories
Box Jump
Toes to Bar
Push Press
Alt DB Snatch
REST
Goal: 225+ reps
Rx: 75/55, 50/35, 24''/20''
Rx2: 65/45, 35/25, 24''/20'' Step Ups OR 20''/16'' Box Jumps, Sub Hanging Leg Raise
Rx3: 45/35, 25/20, 20''/16''Step Ups, Sub KTC
MODWOD 1: 45/35, 20/15, 20''/16'' Step Ups, Sub Lying Toes to Bar
MODWOD 2: 25/15, 15/12, Sub Plate Step Ups, Sub Lying Toes to Bar
| Scott B | 208 Rx2 | 15#, jumps, TTB but 35# DB | | Saori | 232 Rx2 | 55, 30, ttb, box jump | | Lily M | 245 Rx2 | | | Ethan C | 240 Rx | | | Tracie | 234 Rx2 | | | Marnae | 224 Rx | +90 bike crunches w/TTB | | Diogo S | 250 Rx | | | Taeja | 271 Rx | | | Bj | 4:30pm... 3 2 1 GO! | | Jade C | 4:30pm... 3 2 1 GO! |
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