WOD Blog
 | Mon, Aug 3
Today |  |
 | Class Milestone: Lily P(50) |
| CARDIOCON 08-03-26 | WARM UP 08-03-26 | METCON 08-03-26 | WEIGHTLIFTING 08-03-26 |
CARDIOCON 08-03-26
(Time, Rx2, Rx3)
WARM UP
Bike-15 Calories
Row-200 m
Jog-200 m
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Front to Back Leg Swing-10 reps per side
Side to Side Leg Swing-10 reps per side
Calf Stretch on Rig-30 secs per side
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Half Kneeling Adductor Stretch-5 reps per side
Bird Dog-10 reps
Cat-Cow-10 reps
Alt Scorpion-10 reps
CARDIO
FOR TIME:
Bike-100/70 Calories
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400-300-200-100 m Run
400-300-200-100 m Row
40-30-20-10-Burpees
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Bike-100/70 Calories
Goal: Sub 28, CAP 33 minutes
Rx-Rx2: As written
Rx3: Sub Bodybuilders
MODWOD 1: Sub 70/50 Calories, Sub Bodybuilders 30-25-15-10 reps, Sub 300-200-150-100 m Run
MODWOD 2: Sub 70/50 Calories, Sub Bodybuilder to Box 30-25-15-10 reps, Sub Assault Bike 20-15-12-10 Calories for Run
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WARM UP 08-03-26
(Check In)
Jog-200 m
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30 ON/10 OFF x 2 sets:
Air Squat
Good Morning
Strict Press
Thruster
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90-90 Hip Rotation-10 reps
Plank off Hands-30 secs
Prone YTW's-8 reps each spot
Alt Scorpion-10 reps
Supine Twist-30 secs per side
Glute Bridge-15-20 reps
Praying Pose to Hammy-5 reps
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Clean Grip High Pull-3 reps
Squat Clean (pause in catch)-3 reps
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Deadlift-10 reps
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METCON 08-03-26
(Time, Rx2, Rx3)
FOR TIME:
Run-400 m
Powerclean-30 reps
Run-400 m
Squat Clean-20 reps
Run-400 m
Thruster-10 reps
Goal: Sub 12, CAP 15 minutes
Rx: 135/95
Rx2: 115/75
Rx3: 75/55, Sub 300 m Run
MODWOD 1: 45/35, Sub 300 m Run OR 800 m Bike Erg
MODWOD 2: 15/12 DB pair, Sub 200 m Run OR 600 m Bike Erg
| Bj | DNF Rx | | | Lily M | 13:34 Rx3 | | | Hayden P | 11:26 Rx | | | Diogo S | 15:00 Rx | -10 | | Marnae | 11:08 Rx2 | 800m bike | | Sofia | 13:21 Rx3 | 65# barbell | | Tracie | 13:58 Rx3 | Skied 400 m | | Saori | 13:25 | #75, 1000 bike |
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WEIGHTLIFTING 08-03-26
(Weight)
20 Minutes
Deadlift (RESET each rep). Control each rep to the floor rather than dropping from the top.
5 Sets of 4
Goal: Build a touch heavier than last week or accumulate more overall volume. All sets should be above 80% of max. Build to a very heavy set of 4!
OPTIONAL: If feeling beat up, take a deload and hit 5 sets of 4 at around 70% of max.
| Bj | 365 Rx | | | Lily M | 155 Rx | | | Hayden P | 315 Rx | | | Diogo S | 375 Rx | | | Scott B | 265 Rx | | | Marnae | 205 Rx | | | Sofia | 130 Rx | | | Isis | 210 Rx | | | Saori | 205 Rx | 220x2 |
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Trash-Talk
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