WOD Blog
 | Fri, Aug 8 2025 |  |
 | Happy Birthday: Nikki & Zach L |
| METCON 08-08-25 | WARM UP 08-08-25 | WEIGHTLIFTING 08-08-25 |
METCON 08-08-25
(Time, Rx+, Rx2, Rx3)
Running Isabel (games spin off)
5 Rounds For Time
50 m Run (outside)
6 Snatches
Goal: Sub 5, CAP 8 minutes
Rx+: 155/105
Rx: 135/95
Rx2: 115/75
Rx3: 75/55
MODWOD 1: 45/35
MODWOD 2: 20/15 DB
| 1st | 3:10 Rx | Taeja Fri, Aug 8, 2025 | | 2nd | 4:29 Rx2 | Lily M Fri, Aug 8, 2025 | | 3rd | 4:57 Rx3 | Sofia Fri, Aug 8, 2025 | | 1st | 5:15 Rx | Camron Fri, Aug 8, 2025 | | 2nd | 6:05 Rx | Hayden P Fri, Aug 8, 2025 | | 3rd | 6:10 Rx | Diogo S Fri, Aug 8, 2025 |
| Justin R | 5:10 Rx2 | | | Diogo S | 6:10 Rx | | | Lily M | 4:29 Rx2 | 65 lbs | | Sofia | 4:57 Rx3 | | | Taeja | 3:10 Rx | | | Cherise | 6:23 | Subbed 115# bench press for snatches | | Camron | 5:15 Rx | | | Hayden P | 6:05 Rx | | | Xavier A | 5:18 Rx3 | |
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WARM UP 08-08-25
(Check In)
Run-150 m
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Air Squat-10 reps
Jump Squat-10 reps
PVC Good Morning-10 reps
90-90 Hip Rotation-10 reps
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PVC Passthrough-10 reps
PVC Cuban Press-5 reps
PVC Behind the Neck Press-10 reps
PVC OHS (5/3/1/1)-5 reps
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Pause Snatch Pull*-5 reps
*Pause below knee/above knee + Shrug
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2 Position High Pull-3 reps each
Position 1: Above Knee
Position 2: Ground
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2 Position Snatch
Position 1: Above knee 2-3 reps
Position 2: Mid Shin 2-3 reps
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Before Metcon:
Run-50 m
Backward Run-50 m
Grapevines-20 m per side
Skips-20 m
Butt Kickers-20 m
Snatch (at metcon weight)-3 reps
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WEIGHTLIFTING 08-08-25
(Weight)
20 Minutes
Two Position Snatch
5-8 sets
Position 1: Hang (above knee)
Position 2: Ground
Athletes are permitted to reset their hands on the ground. Start at a moderate load (heavier than last week) and make small jumps focusing on dialing in technique. If you have the mobility opt for SQUAT SNATCH, otherwise go ahead and stick with power.
*If needed, work with your coach to modify the complex for you to work on your specific areas of need.
| 1st | 190 Rx | Taeja Fri, Aug 8, 2025 | | 2nd | 60 Rx | Sofia Fri, Aug 8, 2025 | | 1st | 185 Rx | Camron Fri, Aug 8, 2025 | | 2nd | 175 Rx | Justin R Fri, Aug 8, 2025 | | 3rd | 135 Rx | Diogo S Fri, Aug 8, 2025 |
| Justin R | 175 Rx | | | Diogo S | 135 Rx | | | Sofia | 60 Rx | Failed second rep @65 | | Taeja | 190 Rx | | | Camron | 185 Rx | | | Xavier A | 95 Rx | |
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