WOD Blog
 | Tue, Apr 15 2025 |  |
 | Happy Birthday: Ryan Pow & Madison S |
| WARM UP 04-15-25 | SKILL WORK 04-15-25 | METCON 04-15-25 | Other Results |
WARM UP 04-15-25 (Check In) EMOM x 6 1. Run-100 m 2. Jump Rope 3. Banded Good Morning --- Ski Erg Review --- Drill without machines x 5 sets -Catch (arms bent, handles above, hips extended) -Drive, Bent arms, hips broken, handles at pockets -Finish-Standing, handles at pockets ---- THEN 30 ON/30 OFF x 2-3 sets: Practice Ski Erg form before starting relay
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SKILL WORK 04-15-25 (Distance) 10 min AMRAP: Teams of 3 of 4: Ski MAX distance *Winning team receives a drink or bar. Try to mix genders if class size allows!
| Taeja | 2977 Rx | W/ Teddy & Roman | | Hayden P | 3017 Rx | Lily, Keith, Landon | | Eric H | 3150 Rx | W/ scott & jeremy |
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METCON 04-15-25 (Time, Rx2, Rx3) For Time: Run-400-300-200-100 m Deadlift-20-15-10-5 Double Under-80-60-40-20 reps Row or Ski-40-30-20-10 calories *Ladies do 30-25-15-7 Calories Goal: Sub 17, CAP 22 minutes Rx: 185/125 Rx2; 155/105, Sub Lateral Hops over Barbell Rx3: 125/85, Sub Singles MODWOD 1: 95/65, Sub Singles OR Plate Taps, 300-200-150-100 m Run MODWOD 2: 75/55, Sub Plate Taps, 200-150-100-50 m Run OR 600-500-400-200 m Bike Erg
| 1st | 18:10 Rx | Taeja Tue, Apr 15, 2025 | | 2nd | 18:47 Rx2 | Lily M Tue, Apr 15, 2025 | | 3rd | 21:00 Rx2 | Sofia Tue, Apr 15, 2025 | | 1st | 21:12 Rx | Diogo S Tue, Apr 15, 2025 | | 2nd | 21:18 Rx | Derek N Tue, Apr 15, 2025 | | 3rd | 21:53 Rx | Ethan C Tue, Apr 15, 2025 |
| Vince | 20:21 | 115 dl all else rx | | Taeja | 18:10 Rx | | | Derek N | 21:18 Rx | | | Diogo S | 21:12 Rx | | | Lily M | 18:47 Rx2 | single unders | | Hayden P | DNF Rx | | | Sofia | 21:00 Rx2 | | | Ethan C | 21:53 Rx | |
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