WOD Blog
 | Thu, Sep 24 |  |
 | Happy Birthday: Sara G & Lily J |
| WARM UP 09-24-26 | METCON 09-24-26 | SKILL WORK 09-24-26 |
WARM UP 09-24-26
(Check In)
Jog-150 m
Straight Leg Kick-20 m
Heel Walk-20 m
Toe Walk-20 m
Grapevines-20 m each way
Walking Lunge w/ Twist-10 m
Broad Jump (soft landing)-10 m
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Plank Shoulder Tap-20 reps
Alt Scorpion-10 reps
Hollow Hold-30 secs
Downward Dog Foot Tap-20 reps
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Supinated Hang-20 secs
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Scap Pull (pronated)-10 reps
| Lily P | Yes | | | Matthew C | Yes | | | Leslie | Yes | |
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METCON 09-24-26
(Reps, Rx2, Rx3)
20 Minute AMRAP:
Run-150 m (count as 15 reps)
Rope Climb-1 rep (15 feet)
Burpee Broad Jump-5 reps*
*4 foot jump each rep, hands start behind the line, feet finish over the line.
Goal: 10+ Rounds (210+ reps)
Rx: As written
Rx2: Sub 10-12 foot rope climb OR 2 Rope Rows
Rx3: Sub 1 Rope Row OR 12 Ring Rows, Sub Regular Burpee
MODWOD 1: Sub 8 Ring Rows, 100 m Run, Bodybuilder
MODWOD 2: Sub 8 Ring Rows, 250 m Bike ERg, Bodybuilder to Box
| 1st | 350 Rx | Lily M Thu, Sep 24, 2026 | | 2nd | 246 Rx | Samantha H Thu, Sep 24, 2026 | | 3rd | 225 Rx2 | Sofia Thu, Sep 24, 2026 | | 1st | 225 Rx | Jaren Thu, Sep 24, 2026 | | 2nd | 183 Rx | Bj Thu, Sep 24, 2026 | | 3rd | 228 Rx2 | Alec Thu, Sep 24, 2026 |
| Sofia | 225 Rx2 | 10-12ft rope climb | | Alec | 228 Rx2 | | | Samantha H | 246 Rx | | | Lily M | 350 Rx | | | Jaren | 225 Rx | 10 + Run | | Bj | 183 Rx | 5rds Rx, finger tore,3rds rx2 |
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SKILL WORK 09-24-26
(Reps)
12 Minutes:
Option 1: Work on rope climb technique (for those who are new to the movement). If you already have rope climbs, save them for the workout, but feel free to warm up 1-2 reps during this time!
Option 2: Abcon
12 Min AMRAP (aim for 3-4 rounds:
Strict Knees to Elbow-8 reps*
Russian Twist-8 reps each way (16 total)
Hollow Hold x 30 seconds
REST 30 secs
*Modiify to strict Toes to Bar, Strict Leg Raise, Lying Leg Raise
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