WOD Blog
 | Tue, Aug 5 2025 |  |
 | Happy Birthday: Heather S |
| WARM UP 08-05-25 | METCON 08-05-25 | BODYBUILDING (SHOULDERS) 08-05-25 |
WARM UP 08-05-25
(Check In)
DB/KB Overhead Carry-20 m per side x 2
DB/KB High Pull-10 reps per side
Bent Over YTW's-10 reps each
1 Inchworm + 2 Push Ups-5 reps
Cat-Cow-10 reps
Downward Dog Foot Tap-10 reps
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Begin bodybuilding, warm up TTB prior to metcon
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METCON 08-05-25
(Time, Rx2, Rx3)
3 Rounds for Time:
Run-400 m
Shoulder to Overhead-20 reps
Toes to Bar-20 reps
Goal: Sub 14, CAP 18 minutes
Rx: 95/65
Rx2: 75/55. Sub Hanging Leg Raise
Rx3: 65/45, Sub KTC
MODWOD 1: 300 m Run, 45/35, Lying Toes to Bar
MODWOD 2: 600 m Bike Erg, 25/15 OR 15/12 DB pair, Lying Toes to Bar
| 1st | 18:00 Rx | Taeja Tue, Aug 5, 2025 | | 2nd | 13:10 Rx2 | Lily M Tue, Aug 5, 2025 | | 3rd | 13:12 Rx2 | Sofia Tue, Aug 5, 2025 | | 1st | 13:00 Rx | Xavier A Tue, Aug 5, 2025 | | 2nd | 13:24 Rx | Diogo S Tue, Aug 5, 2025 | | 3rd | 14:19 Rx2 | Vince Tue, Aug 5, 2025 |
| Vince | 14:19 Rx2 | Ttb | | Diogo S | 13:24 Rx | | | Sofia | 13:12 Rx2 | | | Lily M | 13:10 Rx2 | | | Hayden P | 12:05 | 100 run 400 bike, Rx on the rest | | Xavier A | 13:00 Rx | | | Jayne | 16:15 Rx2 | 65# | | Taeja | 18:00 Rx | |
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BODYBUILDING (SHOULDERS) 08-05-25
(Weight)
EMOM x 16 (4 sets)
1. Seated Arnold Press-10-12 reps
2. Upright Row-10-12 reps
3. Seated OR Standing Bent Over Fly-10-12 reps
4. REST
Focus: Quality movement, control versus 'kipping'. Trying to add +1 on some sets from last week or go a little bit heavier depending on how light you went last week!
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