WOD Blog
 | Thu, Jul 9 |  |
 | Happy Birthday: Ben R |
| METCON 07-09-26 | WARM UP 07-09-26 | CORE WORK (FIRST) 07-09-26 |
METCON 07-09-26
(Reps, Rx2, Rx3)
25 Minute AMRAP:
Burpee Pull Up-5 reps
Farmers Carry-100 m (count as 10 reps)
Machine-15/12 Calories
Butterfly Sit Up-20 reps
Single Under-50 reps
Goal: 6+ rounds (600+ reps)
Rx: 50-53/35's
Rx2: 35's/25-26's, Burpee + Jumping Pull Up
Rx3: Same as Rx2
MODWOD 1: 25's/20's, Bodybuilder + Jumping/Foot Assisted Pull Up. Sub Plate Taps. Anchored Sit Up
MODWOD 2: 20's/15's, Bodybuilder to Box (5), Ring Rows (5), Sub Plate Taps, 50 m carry, Assisted Sit Up
| 1st | 490 Rx | Janessa Thu, Jul 9, 2026 | | 2nd | 515 Rx2 | Sara G Thu, Jul 9, 2026 | | 3rd | 404 Rx2 | Tracie Thu, Jul 9, 2026 | | 1st | 630 Rx | Jaren Thu, Jul 9, 2026 | | 2nd | 521 Rx | Diogo S Thu, Jul 9, 2026 | | 3rd | 430 Rx | Alec Thu, Jul 9, 2026 |
| Janessa | 490 Rx | | | Sara G | 515 Rx2 | | | Diogo S | 521 Rx | | | Alec | 430 Rx | | | Sofia | 292 | 8 reg burpees, 35# KB pair, 12 machine cal, 20 butterfly sit up, 6 machine cal | | Tracie | 404 Rx2 | | | Jaren | 630 Rx | |
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WARM UP 07-09-26
(Check In)
45 ON/15 OFF x 2 rounds:
Machine Calories
Single Under
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Inchworm + Upward Dog-5 reps
Swimmers-10 reps
Side Plank-20 secs per side
Downward Dog Foot Tap
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Dead Hang-20 secs
Scap Pull-10 reps
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Start Core Work
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CORE WORK (FIRST) 07-09-26
(Reps)
10 min AMRAP:
Walking Plank-10 total reps
Side Plank w/ Hip Dip-10 reps per side
Hollow Hold-30 secs
Russian Twist-10 reps per side*
*Use weight, controlled
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