WOD Blog
 | Fri, Jun 12
Today |  |
 | Class Milestone: Janessa(10) |
| WARM UP 06-12-26 | METCON 06-12-26 | WEIGHTLIFTING 06-12-26 |
WARM UP 06-12-26
(Check In)
Shuttle Run-1 min
PVC Overhead Lunge----20 m
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PVC Cuban Press-5 reps
PVC Passthrough-10 reps
PVC Behind the Neck Press-10 reps
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Prone PVC Passthrough-10 reps
Alt Snow Angel-10 reps
Spiderman to Hammy-5 reps per side
Praying Pose to Hammy-5 reps
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Pause Snatch Pull-3 reps
*Pause above knee, power position, then shrug
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Three Position High Pull
Power Position-3 reps
Above Knee-3 reps
Mid Shin-3 reps
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2x: Three Position snatch- 1 rep of each
Position 1: Power
Position 2: Hang (above knee)
Position 3: Mid Shin (ground)
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METCON 06-12-26
(Reps, Rx2, Rx3)
12 min AMRAP:
2-4-6-8-10-12 etc.
Overhead Lunge
Toes to Bar
*100 m Burden Run between sets (count as 10 reps per run)
*KB or DB
Rx: 95/65 Lunge, 50-53/35 Burden Run
Rx2: 75/55 Lunge, 35/25-26 Burden Run, Sub Leg Raises
Rx3: 45/35 Lunge OR Sub Front Rack if needed 65/45, 20/15 Burden Run, Sub KTC
MODWOD 1: Sub BW Reverse Lunge, Sub Lying Toes to Bar, No Burden on Run
MODWOD 2: Sub Step Up, Sub Lying Toes to Bar, Sub 200 m Bike Erg for run
| Marnae | 150 Rx | | | Janessa | 125 Rx | | | Sofia | 155 Rx3 | | | Justin R | 126 Rx2 | Toes to bar | | Diogo S | 134 Rx | | | Lily Joh | 96 Rx | | | Hayden P | 182 Rx | | | Jayne | 5:30pm... 3 2 1 GO! |
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WEIGHTLIFTING 06-12-26
(Weight)
20 MInutes
Three Position Snatch
Position 1: Power
Position 2: Hang (above knee)
Position 3: Ground
Start light around 50% of max and make small jumps, but focus on positions and speed over load. If you have the mobility, opt for squat snatch, otherwise stick with power.
| Angie | 45 Rx | | | Janessa | 75 Rx | | | Ryan Pow | 115 Rx | | | Sofia | 50 Rx | | | Justin R | 125 Rx | | | Diogo S | 135 Rx | | | Jayne | 5:30pm... 3 2 1 GO! |
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Just Sayin'
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