WOD Blog
 | Wed, Jul 16 2025 |  |
 | Happy Birthday: Garrett N |
| CARDIOCON 07-16-25 | WARM UP 07-16-25 | WEIGHTLIFTING 07-16-25 | OPEN WOD 18.2 PART A | OPEN WOD 18.2 PART B |
CARDIOCON 07-16-25
(Time, Rx+, Rx2, Rx3)
WARM UP
2x:
Box Step Up-10 reps
Plate Ground to Overhead-10 reps
Plate Squat-10 reps
Plate Overhead Press-10 reps
Plate Row-10 reps
Plate Rotation-10 reps per side
Plate Plaank Walk Over-10 reps
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Inchworm + Upward Dog-5 reps
Swimmers-10 reps
Spiderman + Thor Rot-5 reps per side
Praying Pose to Hammy-5 reps
CARDIO
2 Rounds:
DB Bodybuilder Deadlift-10 reps
DB Thruster-20 reps
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Farmers Carry-200 m
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2 Rounds:
Burpee Pull Up-10 reps
Box Jump-20 reps
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Farmers Carry-200 m
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2 Rounds:
Devil Press-10 reps
Wall Ball-20 reps
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Farmers Carry-200 m
Goal: Sub 21, CAP 27 minutes
Rx+: Same as Rx, but 50's/35's on Farmers Carry
Rx: 35's/25's, 24''/20'', 20#/10-14#/9'
Rx2: 25's/20's, 24''/20'' Step Ups, 14#/10'-10#/9', Burpee + Jumping Pull Up
Rx3: 20's/15's, 20''/16'' Step Ups, 14#/10'-10#/9', Burpee + Jumping Pull Up
MODWOD 1: 20's/15's (150 m), 20''/16'' Step Ups, 10#/8'-6#/8', Sub Bodybuilders for BB Deadflit,, Regular Ring Rows for Burpee Pull Up,, Burpees for Devil Press
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WARM UP 07-16-25
(Check In)
Goblet Squat-45 secs
Russian Swing-45 secs
Split Squat Side 1-30 secs (no elevation)
Split Squat Side 2-30 secs
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Plank Shoulder Tap-20 reps
Hip Rotation-20 reps per side
Spiderman to Hammy-30 secs per side
Praying Pose to Hammy-5 reps
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BW Bulgarian Split-10 reps per side
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Before Metcon
Clean Grip Deadlift-5 reps
Clean Grip High Pull-5 reps
Front Squat-5 reps
Pause in Catch Powerclean-3 reps
Pause in Catch-Squat clean-3 reps
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Load moderate weight on barbell
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WEIGHTLIFTING 07-16-25
(Weight)
16-18 minutes
3-4 Sets:
Bulgarian Split Squat R-10 reps
REST 60 seconds
Bulgarian Split Squat L-10 reps
REST 90 secs
Start lighter to get a feel for stability and positions. Then build up as tolerated. You should NEED the rest on heaviest two sets.
Modified variation:
*Split squat (no rear foot elevated)
| 1st | 25 pair Rx | Sofia Wed, Jul 16, 2025 | | 2nd | 20,20,25,30 Rx | Marnae Wed, Jul 16, 2025 | | 1st | 50s Rx | Diogo S Wed, Jul 16, 2025 | | 2nd | 35 Rx | Justin R Wed, Jul 16, 2025 |
| Justin R | 35 Rx | | | Marnae | 20,20,25,30 Rx | | | Sofia | 25 pair Rx | | | Diogo S | 50s Rx | |
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OPEN WOD 18.2 PART A
(Time, Rx2, Rx3)
OPEN WOD 18.2
Part A. (record time)
12 Minute Timer:
1-2-3-4-5-6-7-8-9-10
DB Front Squat
Bar Facing Burpee
Into:
Part B. (record in Part B tab)
1RM Clean
Rx: 50's/35's
Rx2: 35's/25's
Rx3: 25's/20's, Regular Burpees
MODWOD 1: 20's/15's, Bodybuilders
MODWOD 2: 15's/12's, Bodybuilder to Box
| 1st | 9:39 Rx | Marnae Wed, Jul 16, 2025 | | 2nd | 10:01 Rx | Taeja Wed, Jul 16, 2025 | | 3rd | 7:58 Rx2 | Sofia Wed, Jul 16, 2025 | | 1st | 8:30 Rx | Colby Wed, Jul 16, 2025 | | 2nd | 8:59 Rx | Ethan C Wed, Jul 16, 2025 | | 3rd | 9:49 Rx | Bj Wed, Jul 16, 2025 |
| Justin R | 11:20 Rx2 | | | Marnae | 9:39 Rx | | | Sofia | 7:58 Rx2 | | | Lily M | 8:45 Rx2 | | | Ethan C | 8:59 Rx | | | Taeja | 10:01 Rx | Didnt think i would take this long so i had to quickly load my barbell up to 235 | | Colby | 8:30 Rx | | | Bj | 9:49 Rx | |
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OPEN WOD 18.2 PART B
(Weight, Rx2, Rx3)
OPEN WOD 18.2
Part A. (record time)
12 Minute Timer:
1-2-3-4-5-6-7-8-9-10
DB Front Squat
Bar Facing Burpee
Into:
Part B. (record in Part B tab)
1RM Clean
Rx: 50's/35's
Rx2: 35's/25's
Rx3: 25's/20's, Regular Burpees
MODWOD 1: 20's/15's, Bodybuilders
MODWOD 2: 15's/12's, Bodybuilder to Box
| 1st | 250 Rx | Taeja Wed, Jul 16, 2025 | | 2nd | 120 Rx | Marnae Wed, Jul 16, 2025 | | 3rd | 105 Rx2 | Lily M Wed, Jul 16, 2025 | | 1st | 265 Rx | Colby Wed, Jul 16, 2025 | | 2nd | 260 Rx | Ethan C Wed, Jul 16, 2025 | | 3rd | 225 Rx | Bj Wed, Jul 16, 2025 |
| Justin R | 205 Rx2 | | | Marnae | 120 Rx | | | Sofia | 100 Rx2 | | | Lily M | 105 Rx2 | | | Ethan C | 260 Rx | | | Taeja | 250 Rx | 235# at 11:10, stood up 250# at 11:58 | | Colby | 265 Rx | | | Bj | 225 Rx | |
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