WOD Blog
 | Mon, May 5 2025 |  |
 | Happy Birthday: Sierra Too |
| CARDIOCON 05-05-25 | WARM UP 05-05-25 | METCON 05-05-25 | WEIGHTLIFTING 05-05-25 |
CARDIOCON 05-05-25
(Time, Rx2, Rx3)
WARM UP
Bike-250 m
Plate Ground to overhead-20 reps
Plate Overhead Press-20 reps
Plate Row-20 reps
Plate Rotation-10 reps each way
Plate Plank Walk Over-20 reps
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Inchworm + Upward Dog-5 reps
Swimmers-10 reps
Downward Dog-30 secs
Scap Pull-5 reps
Arch Hollow-5 reps
CARDIO
10 Rounds For Time:
500/400 m Bike Erg
*Rounds 1 and 5: 20 Toes to Bar
*Rounds 2 and 6: 20 Burpees
*Rounds 3 and 7: 20 Double DB Snatch
*Rounds 4 and 8: 20 DB Push Press (pair)
*Rounds 5 and 10: 20 Calorie Ski
Goal: Sub 35, CAP 40 minutes
Rx: 35's/25's
Rx2: 25's/20's, Sub Hanging Leg Raise
Rx3: 20's/15's, Sub KTC
MODWOD 1: 15's/12's, Sub Lying Toes to Bar, Bodybuilders, 400/300 m Bike Erg
MODWOD 2: 12's/10's, Sub Lying Toes to Bar, Bodybuilder to Box, 15 reps of each, 400/300 m Bike Erg
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WARM UP 05-05-25
(Check In)
45 ON/15 OFF:
Plate Ground to Overhead
Plate Squat
Plate Overhead Press
Plate Row
Plate Rotation
Plate Plank Walk Over
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Cat-Cow-10 reps
Quadruped Thoracic Opener-5 reps R/L
Swimmers-10 reps
Praying Pose to Hammy-5 reps
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Supinated Hang-20 secs
Strict Press-10 reps
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METCON 05-05-25
(Time, Rx+, Rx2, Rx3)
2 Rounds For Time:
20 Alt DB Snatch
20 Hand Release Push Up
20 Toes to Bar
20 Goblet Squat
Goal: Sub 10, CAP 15 minutes
*Please do not drop the DB's. Thank you!
Rx+: 80/60
Rx: 70/50
Rx2: 50/35, Sub Incline Push Up, Hanging Leg Raise
Rx3: 35/25, Sub Incline Push Up, KTC
MODWOD 1: 25/20, Sub Incline Push Up, Lying Toes to Bar
MODWOD 2: 20/15, Sub Incline Push Up, Lying Toes to Bar, 16 reps of each
| 1st | 10:06 Rx2 | Rachel T Mon, May 5, 2025 | | 2nd | 8:54 Rx3 | Sofia Mon, May 5, 2025 | | 3rd | 9:49 Rx3 | Aleigh Mon, May 5, 2025 | | 1st | 8:44 Rx | Ethan C Mon, May 5, 2025 | | 2nd | 11:01 Rx | Diogo S Mon, May 5, 2025 | | 3rd | 11:03 Rx | Colby Mon, May 5, 2025 |
| Aaron S | 9:35 Rx2 | | | Shane | 13:38 Rx2 | | | Diogo S | 11:01 Rx | | | Justin R | 14:58 Rx2 | Toes to bar and hand release pushups. Woof | | Aleigh | 9:49 Rx3 | | | Vince | 8:39 | 40# db all else rx | | Sofia | 8:54 Rx3 | 30lb DB | | Ethan C | 8:44 Rx | | | Colby | 11:03 Rx | | | Rachel T | 10:06 Rx2 | 40#DB/HRPU/TTB |
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WEIGHTLIFTING 05-05-25
(Weight)
A1. Strict Press
6-6-6-6-6
Building from around 70-75% of max to a solid 6 for today.
A2. 6-6-6-6-6
We are looking for six consecutive reps. ADD weight as tolerated. If needed swap:
Negatives x 3 reps
Band Assisted x 6-8 reps
Lat Pull Down OR Ring Row x 10-12 reps
| 1st | 80 Rx | Rachel T Mon, May 5, 2025 | | 2nd | 70 Rx | Aleigh Mon, May 5, 2025 | | 3rd | 45 Rx | Sofia Mon, May 5, 2025 | | 1st | 185 Rx | Colby Mon, May 5, 2025 | | 2nd | 160 Rx | Bj Mon, May 5, 2025 | | 3rd | 150 Rx | Ethan C Mon, May 5, 2025
Diogo S Mon, May 5, 2025 |
| Aaron S | 95 Rx | | | Shane | 115 Rx | | | Diogo S | 150 Rx | | | Justin R | 125 Rx | 135x5 | | Aleigh | 70 Rx | 75x5, Ring rows | | Vince | 95 Rx | | | Sofia | 45 Rx | | | Ethan C | 150 Rx | | | Colby | 185 Rx | | | Bj | 160 Rx | | | Rachel T | 80 Rx | 85 with help |
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