WOD Blog
 | Wed, Jul 22
Today | |
 | Gymversary: Erin B(7) & Jesca(2) |
| Wednesday 22 July 2026 | Warm Up Wednesday 22 July 2026 | Mobility & Reset Wednesday 22 July 2026 |
Wednesday 22 July 2026
(Reps, Rx2, Rx3)
Handstand Skill Medley
10-15 minutes of play time
Freestanding handstands, parallette holds, pirouettes, and handstand box work.
Rx2/3: Kick up to wall and hold, wall-facing handstand hold, or box pike hold
'Echo Press'
For Reps
5 Sets:
1:30 AMRAP
15/11 Calorie Assault Bike
Max Dumbbell Bench Press in Remaining Time
Rest 1:30 Between Sets
Score = Total Dumbbell Bench Press Reps
Goal: 10-15 reps per set, 50-75 total
Rx: DB 50/35lb
Rx2: DB 35/25lb
Rx3: 12/9 Calorie Assault Bike, DB 30/20lb
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Warm Up Wednesday 22 July 2026
(No Results Tracked)
General Warm-Up
1:30 Cardio Choice
2 x
5/5 Dumbbell Windmill
5 Inchworm Push-Ups
10 Slow Plank Shoulder Taps (Focus on Weight Shifts)
10 Down Dog Toe Touches
:15 Hollow Hold
Specific Prep
Wall Walk + 8-10 Shoulder Taps or Weight Shifts
Kick Up + 10-15 Handstand Hold w/Scap Elevation / Compression
Then move into coach specific progressions
Primer
1-2 Sets:
10/8 Calorie Echo Bike
6-8 Dumbbell Bench Press at or building to working loads
Use this to confirm dumbbell load and calorie target before 'Echo Press' begins.
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Mobility & Reset Wednesday 22 July 2026
(No Results Tracked)
Reset (optional)
PRVN Reset
For Quality:
3 Sets
8 Prone Swimmer
1:00 Adductor Rock Back / side
1:00 Frog Pose
Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.
Notes:
Prone Swimmers
- Slow, controlled shoulder sweep
- Forehead lightly on floor, ribs down
- Smooth transitions > range
Adductor Rock Back
- Hips back, spine long
- Actively pull into range
- Exhale as you sink deeper
Frog Pose
- Knees wide, feet comfortable
- Length through spine
- Slow nasal breathing
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