WOD Blog
 | Mon, Feb 16
Today |  |
 | Class Milestone: Saori(400) |
| METCON 02-16-26 | CARDIOCON 02-16-26 | WEIGHTLIFTING 02-16-26 | WARM UP 02-16-26 |
METCON 02-16-26
(Reps, Rx+, Rx2, Rx3)
1 min ON/1 min OFF x 6 sets:
Front Squat-8 reps*
*AMRAP Burpee Box Over w/ time remaining
Front Squat can be taken from the rack if desired. Looking for a challenging weight that allows 8 reps unbroken. Go in between levels as needed.
Goal: 48+ Burpee Box Overs (8 or more per round)
Rx+: 225/155, 24''/20''
Rx: 165/115, 24''/20''
Rx2: 125/85, 24''/20'' Step Overs OR 20''/16'' Box Overs
Rx3: 95/65, 20''/16'' Step Overs
MODWOD 1: 75/55 OR 25/20 Goblet Squat, 20''/16'' Bodybuilder + Step Over
MODWOD 2: 45/35 OR 20/15 Goblet Squat, Bodybuilder to Box + Plate Step Over
| Sara G | 33 Rx3 | 20' | | Marnae | 37 Rx2 | 105 # | | Saori | 39 Rx2 | 100#, jump | | Lily M | 49 Rx2 | | | Sofia | 47 Rx3 | 75# | | Ethan C | 40 Rx | | | Isis | 42 Rx2 | 95lbs |
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CARDIOCON 02-16-26
(Time, Rx2, Rx3)
6 Rounds For Total Calories
Row-1 min
REST 1 minute
Bike Erg-1 min
REST 1 minute
Goal: consistent, aggressive pacing
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WEIGHTLIFTING 02-16-26
(Weight)
20 Minutes
Back Squat
3-3-3-3-3
Looking to start and end working sets a little heavier than last week or accumulate heavier overall volume than last week. First working set should be modeately heavy (80-85% range).
| Sara G | 125 Rx | 135 for 1 | | Scott B | 225 Rx | | | Marnae | 195 Rx | | | Saori | 175 Rx | Working on the depth | | Lily M | 145 Rx | | | Sofia | 115 Rx | | | Isis | 170 Rx | | | Ethan C | 335 Rx | |
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WARM UP 02-16-26
(Check In)
Roughly 30 ON/10 OFF x 2
Air Squat (mix stances)
Box Step Over
Lateral Step Up R
Lateral Step Up L
----
Hip Rotation-20 reps per side
90-90 Hip Rotation-10 reps
Plank Shoulder Tap-20 reps
Spiderman to Hammy-5 reps per side
Praying Pose to Hammy-5 reps
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Tempo Back Squat (5/3/3/1)-5 reps*
Back Squat-5 reps
*5 count down, 3 count pause, 3 count up, 1 count between reps
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The 4-1-1
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