WOD Blog
 | Fri, Mar 6 |  |
 | Happy Birthday: Tia N |
| WARM UP 03-06-26 | SKILL WORK 03-06-26 (FIRST) | OPEN WOD 26.2 03-06-26 | Other Results |
WARM UP 03-06-26
(Check In)
2x:
Walking Lunge-20 m (hands overhead)
DB Overhead Carry-20 m per side
DB Snatch-5 reps per side
DB Strict Press-5 reps per side
DB Renegade Row-5 reps per side
----
Quadruped Thoracic Opener-5 reps per side
Side Lying Upper Windmill-5 reps per side
Swimmers-10 reps
Samson Stretch-30 secs per side
Table Top-5 reps
----
Supinated Hang-20 secs
Scap Pull (pronated)-10 reps
----
Begin skill work
|
SKILL WORK 03-06-26 (FIRST)
(Reps)
12-15 Minutes
Option 1 Rx+: Warm up Ring Muscle Up, or work on progressions
Option 2: Rx, 3-5 Sets:
6-8 Strict Chin Up
6-8 Strict Ring Dip
REST 90 secs
Option 3: Rx2: 3-5 Sets:
6-8 Band Assisted Strict Chin Up OR 3 Chin Up Negatives
6-8 Assisted Ring or Matador Dip
REST 90 secs
Option 4: Rx3:
8-12 Ring Row OR Supinated Lat Pull Down
8-12 Push Up OR Elevated Push Up
| Sofia | 6 Chin ups w/ red band, 3-4 ring dip negatives | Working on building up strength again |
|
OPEN WOD 26.2 03-06-26
(Reps, Rx2, Rx3)
For time:
80-foot dumbbell overhead walking lunge*
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 Ring muscle-ups
*20 foot sections before turning around, alternate arms as desired.
Tiebreak time: After last set of snatches
Time cap: 15 minutes
SCORE as total reps today/
Rx: 50/35
Rx2: 35/20. Sub Jumping Pull Up, Pull Up, CTB Pull Up
Rx3: 35/20. Sub Bent Over Rows, Ring Rows, Jumping Pull Ups, no weight on lunges
MODWOD: See coach for additional mods
| 1st | 10:27 Rx | Marnae Fri, Mar 6, 2026 | | 2nd | 112 Rx | Taeja Fri, Mar 6, 2026 | | 3rd | 13:35 Rx2 | Saori Fri, Mar 6, 2026 | | 1st | 113 Rx | Ethan C Fri, Mar 6, 2026 | | 2nd | 112 Rx | Colby Fri, Mar 6, 2026 | | 3rd | 15:00 Rx2 | Diogo S Fri, Mar 6, 2026 |
| Lily M | 11:45 Rx2 | | | Saori | 13:35 Rx2 | 25# DB, pull up, pull up, CTB | | Diogo S | 15:00 Rx2 | BMU -18 | | Marnae | 10:27 Rx | No RMU, 5 BMU | | Ethan C | 113 Rx | 1 RMU | | Tia N | 11:44 Rx3 | 20# lunges | | Colby | 112 Rx | 13:20 | | Taeja | 112 Rx | 10:17 last 20 db snatches. Then played around on rings for a lil and got 4 BMUs |
|
