WOD Blog
 | Thu, May 22 2025 |  |
 | Happy Birthday: Harrison A |
| SKILL WORK 5-22-25 | WARM UP 05-22-25 | METCON 05-22-25 |
SKILL WORK 5-22-25 (Weight) Every 3:00 x 4 Sets: A1. Pendlay Row x 10-12 reps A2. Strict Toes to Bar x 10-12 reps REST w/ time remaining Use a weight that allows 1-2 reps in reserve. Prioritze solid back position and avoid 'kipping' the movement *Swap out TTB with Strict Leg Raises, KTC, or Matador Leg Raises
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WARM UP 05-22-25 (Check In) Run-150 m ---- EMOM x 9 1. Clean Grip Deadlift 2. Straight Arm Lat Pull Down 3. Banded Face Pull ---- Scap Pull-10 reps Pendlay Row-10 reps ---- Warm up Pendlay Row for 3-5 minutes before starting skill
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METCON 05-22-25 (Time, Rx2, Rx3) FOR TIME: 10-9-8-7-6-5-3-2-1: Powerclean Toes to Bar *100 m Run between sets Goal: Sub 14, CAP 19 minutes Rx: 135/95 Rx2: 115/75, Sub Hanging Leg Raise Rx3: 75/55, Sub KTC MODWOD 1: 45/35 Sub Lying Toes to Bar MODWOD 2: 15/12 DB pair, Sub Lying Toes to Bar
| 1st | 15:33 Rx | Debora Thu, May 22, 2025 | | 2nd | 17:11 Rx | Rachel T Thu, May 22, 2025 | | 3rd | 16:50 Rx2 | Sofia Thu, May 22, 2025 | | 1st | 13:54 Rx | Ethan C Thu, May 22, 2025 | | 2nd | 15:46 Rx | Aaron S Thu, May 22, 2025 | | 3rd | 13:59 | Hayden P Thu, May 22, 2025 |
| Sofia | 16:50 Rx2 | | | Vince | 18:13 | 85# all else rx | | Ethan C | 13:54 Rx | | | Lily M | 14:27 Rx3 | | | Hayden P | 13:59 | Modwod HP | | Rachel T | 17:11 Rx | | | Debora | 15:33 Rx | | | Aaron S | 15:46 Rx | |
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