WOD Blog
 | Sat, Sep 5 |  |
 | Happy Birthday: Paige E & Kirklin |
| WARM UP 09-05-26 | METCON 09-05-26 |
WARM UP 09-05-26
(Check In)
Upon Arrival: Row or Ski-25/20 Calories
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30 ON/10 OFF
Box Step Over
Burpee
Alt Snow Angels
Downward Dog Foot Tap
Box Jump Over
Inchworm + Upward Dog
Alt Scorpion
Downward Dog Foot Tap
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Run-200 m
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Scap Pull-10 reps
Arch Hollow-10 reps
TTB or Modified-5 reps
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METCON 09-05-26
(Time, Rx2, Rx3)
Individual, partner option for Labor Day Monday
3 Rounds:
Row or Ski-30/25 Calories
Butterfly Sit Up-20 reps
Over Under-10 reps
Into:
3 Rounds:
Run-400 m
Toes to Bar-20 reps
Burpee Box Over-10 reps
*Swap which triplet you start on if needed to share machines.
Goal: Sub 25, CAP 32 minutes
Rx: 30''/24'' Over Under, 24''/20'' BBO
Rx2: 24''/20'' Over Under, 20''/16'' BBO, Sub Hanging Leg Raise
Rx3: 20''/16 or lower JUMP OVER ONLY, 20''/16'' Burpee + Box Step Over, Sub KTC, Sub 300 m Run
MODWOD 1: 20''/16'' Step Over, 20''/16'' Bodybuilder + Box Step Over, Sub Lying Toes to Bar, Sub 25/20 Calories, Sub 300 m Run
MODWOD 2: Plate Step Over, Bodybuilder to Box, Sub Lying Toes to Bar, Sub 25/20 Calories, Sub 600 m Bike Erg
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