WOD Blog
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| Saturday 18 July 2026 | Warm Up Saturday 18 July 2026 | Mobility & Reset Saturday 18 July 2026 |
Saturday 18 July 2026
(Time, Rx2, Rx3)
The Hero workout Bradshaw restructured as a 1:1 partner relay. One partner works, one rests. A physical tag must occur before each new round begins.
'Partner Bradshaw'
For Time
20 Rounds with a Partner (Relay Style, 10 Rounds Each):
3 Handstand Push-Ups
6 Deadlifts
12 Pull-Ups
24 Double Unders
Time Cap: 40:00
Score = Time
Goal: 32:00-36:00
Rx: DL 225/155lb
Rx2: DL 185/125lb, 9 Pull-Ups, 18 DU or 36 SU
Rx3: Box Pike HSPU or DB Push Press, DL 135/95lb, 12 Ring Rows or Banded Pull-Ups, 24 Single Unders
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| Rebecca F | 32:13 Rx3 | | | Penelope | 32:13 Rx3 | | | Presley | 34:26 Rx3 | | | Nelson S | 40:00 Rx3 | 8 rds | | Tabor | 34:26 Rx3 | | | Lisa K | 39:05 Rx3 | | | DeVonna | 39:05 Rx3 | | | Chanikya | 40:00 Rx3 | 8 rds |
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Warm Up Saturday 18 July 2026
(No Results Tracked)
General Warm-Up
1 x
10 Bend and Bows
10 Alternating Arm Swings
10 Back Slaps
5 Inchworm-Ups
10 Down Dog Toe Touches
5 Down Dog Pike Push-Ups
8 Scapular Pull-Ups
8 Bar Kip Swings
6/6 Single Arm Ring Rows
Specific Warm-Up
2 x
3 Kick Up to Wall + Eccentric or Box Pike Handstand Push-Ups
6 Deadlifts, Building to Working Weights
6-8 Elevator Kipping / Butterfly Pull-Ups, Building to chin over bar
:30 Jump Rope Practice
Primer
1 x Each Partner:
2 Handstand Push-Ups
4 Deadlifts
6 Pull-Ups
12 Double Unders
Use this to confirm loads, gymnastics standards, and the relay tag process before 'Partner Bradshaw' begins.
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Mobility & Reset Saturday 18 July 2026
(No Results Tracked)
Reset (optional)
PRVN Reset
For Quality:
4 Sets
5/side Side-Lying Windmill
:30/side Bear Sit Hip IR
6 Dead Bug w/ Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
Notes:
Side Lying Windmill - Long lever, slow arc / Follow hand with eyes / Control entire range
Bear Sit Hip IR - Actively pull into position / Tall chest, slow breathing / No bouncing
Dead Bug - PVC, DB, or band / Exhale to set ribs / Maintain trunk control
Prone Y - Thumbs up, lift just off floor / No shrugging / Quality > height
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The 4-1-1
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