WOD Blog
 | Mon, Feb 23
Today |  |
 | Class Milestone: Kenneth(10) |
| WARM UP 02-23-26 | CARDIOCON 02-23-26 | METCON 02-23-26 | WEIGHTLIFTING 02-23-26 | Other Results |
WARM UP 02-23-26
(Check In)
30 ON/10 OFF Roughly x 2
Jump Rope
Air Squat
Curtsy Lunge
90-90 Hip Rotation
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Inchworm + Upward Dog-5 reps
Straight Leg Fire Hydrant-10 reps per side
Bird Dog-10 reps
Spiderman + Thoracic Rot-5 reps per side
Praying Pose w/ Thoracic Rot-5 reps per side
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Tempo Back Squat (3/3/3/1)-5 reps*
Back Squat-5 reps
*3 count down, 3 count pause, 3 count stand, 1 count between reps
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CARDIOCON 02-23-26
(Time, Rx2, Rx3)
WARM UP
2x:
250 m Row
10 Plate Overhead Press
10 Plate Row
10 Plate Rotation (5 R/L)
10 Step Up
5 Swimmers
10 Downward Dog Foot Tap
CARDIO
3 Rounds For Time:
1000 m Row
20 Dumbbell Push Press (pair)
20 Toes to Bar
20 Box Jumps
Goal: Sub 25, CAP 31 minutes
Rx: 50's/35's, 24''/20''
Rx2: 35's/25's, Sub Hanging Leg Raise, 20''/16''
Rx3: 25's/20's, Sub KTC, Sub Step Ups, 20''/16''
MODWOD 1: 20's/15's, Sub Lying Toes to Bar, 800 m Row, Sub Step Ups, 20''/16''
MODWOD 2: 15's/12's, Sub Lying Toes to Bar, 800 m Row, 15 reps of other movements, Sub Plate Step Ups
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METCON 02-23-26
(Time, Rx2, Rx3)
3 minute AMRAP:
Wall Ball-20 Reps
Toes to Bar-15 reps
AMRAP: Double Under
REST 1 minute
3 minute AMRAP:
Double Under-50 reps
Wall Ball-20 reps
AMRAP: Toes to Bar
REST 1 minute
3 minute AMRAP:
Toes to Bar-15 reps
Double Under-50 reps
AMRAP: Wall Ball
REAT 1 minute
3 min AMRAP:
Wall Ball-20 reps
Toes to Bar-15 reps
AMRAP Double Under
Score=AMRAP movements added together!
Goal: Have at least 1 minute on AMRAP movement each interval
Rx: 20#/10'-14#/9'
Rx2: 14#/10'-10#/9', Sub 75 Singles, Sub Hanging Leg Raise OR 10 Toes to Bar
Rx3: 14#/10'-10#/9', Sub 50 Singles, Sub KTC
MODWOD 1: Sub 15 Wall Ball 10#/8'-6#/8', Sub 50 Plate Taps, Sub Lying Toes to Bar
MODWOD 2: Sub 15 Wall Ball 10#/8'-6#/8', Sub 50 Plate Taps, Sub Lying Toes to Bar x 10 reps
| Jennifer D | 3 | 189 reps 15 wall balls | | Sofia | 280 Rx2 | | | Ethan C | 186 Rx | | | Marnae | 230 Rx | | | Alec | 124 Rx2 | Mixed doubles and singles | | Kenneth | 396 Rx | |
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WEIGHTLIFTING 02-23-26
(Weight)
20 Minutes
Back Squat
5-7 set of 2
Looking to start around 90% of where you ended for last week's triples as build as tolerated. If feeling good, aim to surpass last week on 2-4 sets. REST 2 minutes between heavy sets.
| Jennifer D | 65 Rx | | | Sofia | 120 Rx | | | Ethan C | 365 Rx | | | Marnae | 205 Rx | | | Alec | 265 Rx | |
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The 4-1-1
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