WOD Blog
 | Thu, Aug 7 2025 |  |
| WARM UP 08-07-25 | METCON 08-07-25 | BODYBUILDING (BACK AND BICEPS) 08-07-25 |
WARM UP 08-07-25
(Check In)
45 ON/15 OFF:
Box Step Up w/ Knee Drive
Single Leg Step Up Side 1
Single Leg Step Up Side 2
Box Step Over
Box Jump Over OR Step Over
----
Band Pull Apart-20 reps
Band Row (around rig)-20 reps
Band Face Pull-20 reps
----
Dead Hang-20 secs
Supinated Hang-20 secs
----
Pendlay Row (bar)-10 reps
----
3-5 Minutes to get set for Pendlay Row
|
METCON 08-07-25
(Time, Rx2, Rx3)
'Throttle Up' (games spin off)
35 Calorie Row or Ski
28 CTB Pull Ups
24 Burpee Box Overs
Goal: Sub 8, CAP 11 minutes
At the 12 minute Mark:
18 Calorie Row or Ski
14 CTB Pull Up
12 Burpee Box Over
Goal: Sub 4, Total CAP at 8 minutes (20 minutes)
Rx: 24''/20''
Rx2: 24''/20'' Step Overs, Sub Regular Pull Ups OR Jumping CTB Pull Up
Rx3: 20''/16'' Step Overs, Sub Ring Rows
MODWOD 1: 20''/16'' Bodybuider + Step Over, Sub 30/15 Calories, sub Ring Rows
MODWOD 2: Sub Bodybuilder for Burpee Box Over (20/10 reps), Sub 30/15 Calories
| 1st | 10:08 Rx2 | Lily M Thu, Aug 7, 2025 | | 2nd | 13:18 Rx2 | Sofia Thu, Aug 7, 2025 | | 1st | 11:15 Rx | Diogo S Thu, Aug 7, 2025 | | 2nd | 11:16 Rx | Hayden P Thu, Aug 7, 2025 | | 3rd | 9;39 Rx2 | Vince Thu, Aug 7, 2025 |
| Heikoti | 27:02 Rx3 | Bands pull ups/ 20” box | | Diogo S | 11:15 Rx | 8:20+2:55 | | Vince | 9;39 Rx2 | | | Lily M | 10:08 Rx2 | | | Sofia | 13:18 Rx2 | | | Hayden P | 11:16 Rx | 7:50, 2:26 | | Xavier A | 16:26 Rx2 | |
|
BODYBUILDING (BACK AND BICEPS) 08-07-25
(Weight)
Every 2 minutes x 4 sets:
Pendlay Row-10-12 reps
REST w/ time remaining
*First set a little lighter, 3 heavy sets (1-2 RIR)
Into:
Every 3 minutes x 3 sets:
Chin Up-6-8 reps*
Zottaman Curl-10-12 reps
REST w/ time remaining
*Add weight as tolerated OR use assistance
| Heikoti | 115/30 Rx | | | Diogo S | 175 Rx | 25 | | Vince | 115 / 25 Rx | | | Keith C | 115 Rx | |
|
