WOD Blog
 | Sat, Jun 27
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| Saturday 27 June 2026 | Warm Up Saturday 27 June 2026 | Mobility and Reset Saturday 27 June 2026 |
Saturday 27 June 2026
(Time, Rx2, Rx3)
'Partner White'
For Time
With a Partner
Time Cap: 30:00
5 Rounds
3 Rope Climbs (Combined)
10 Toes to Bar (Each)
21 Plate Overhead Lunges (Combined)
400m Run (Together, Carrying Plate)
Score = Time
Goal: 22:00-26:00
Rx: 3 Rope Climbs combined, plate 45/25lb
Rx2: 2 Rope Climbs combined, plate 45/25lb, rest as written
Rx3: 4 Pull-to-Stands or 6 Strict Pull-Ups combined, 10 Hanging Knee Raises each, plate 25/15lb
| 0% |  | |  | 0% |
| Gloria | 30:00 Rx2 | | | Presley | 28:21 Rx3 | | | Penelope | 30:00 Rx2 | | | Rebecca F | 30:00 Rx2 | | | Paisley | 28:21 Rx3 | | | Christian L | 27:50 Rx | | | Aaron | 30:00 Rx | | | Hunter Co | 27:50 Rx | | | Cody P | 30:00 Rx2 | | | Scott P | 9:00am... 3 2 1 GO! | | Cole D | 9:00am... 3 2 1 GO! |
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Warm Up Saturday 27 June 2026
(No Results Tracked)
General Warm-Up
200m Easy Jog
10 Alternating Active Pigeon Stretch
10 Inchworms
10 Glute Bridges
10 Scapular Pull-Ups
10 Kip Swings
10 Hanging Knee Raises
10 Alternating Reverse Lunges
8 Plate Ground to Overhead
Specific Rope Climb and Toes to Bar Prep
2 Sets:
5 Foot Lock Practice on Rope (from floor)
5 Toes to Bar or Hanging Knee Raises (building to full range)
10 Plate Overhead Lunges (light, focus on lockout and midline)
2 x (Building to Working Load)
2 Rope Climbs or 2 Pull to Stands or Hand Over Hand Rope Sled Pulls
8 Toes to Bar
10 Plate Overhead Lunges at working weight
Primer
With a Partner, at Working Loads
2 Sets:
2 Rope Climbs (Combined)
6 Toes to Bar (Each)
10 Plate Overhead Lunges (Combined)
Rest :30 b/t sets
Use this to confirm rope climb approach, toes to bar mechanics, and lunge load before Partner White begins.
| 0% | | | | 0% |
| Scott P | 9:00am... 3 2 1 GO! | | Cole D | 9:00am... 3 2 1 GO! |
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Mobility and Reset Saturday 27 June 2026
(No Results Tracked)
Reset (optional)
For Quality:
3 Rounds:
5/5 Bird Dog Rows (light, controlled)
5/5 Neutral Wrist Curls
:30/:30 Barbell Forearm Smash
5 Fingertip Curls (Barbell, or light dumbbells, slow & controlled)
| 0% | | | | 0% |
| Scott P | 9:00am... 3 2 1 GO! | | Cole D | 9:00am... 3 2 1 GO! |
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Trash-Talk
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