WOD Blog
 | Thu, Jul 16
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 | Happy Birthday: Luke Sy |
| Thursday 16 July 2026 | Warm Up Thursday 16 July 2026 | Mobility & Reset Thursday 16 July 2026 |
Thursday 16 July 2026
(Rounds, Rx2, Rx3)
Gymnastics Skill: Bar Muscle-Up
10:00 EMOM
3 Bar Muscle-Ups
Quality mechanics and consistent transitions, not survival. Scale to progressions or pull-up variations as needed.
Rx2:3-5 Jumping Bar Muscle-Ups or Low Bar Muscle-Up Transitions; or 6-8 Chest to Bar or Chin Over Bar Pull-Ups
Rx3: 5-7 Banded Pull-Ups or 3-5 Jumping Pull-Ups with Eccentric
'Memento'
7:00 AMRAP
11 Toes to Bar
5* Power Clean and Push Jerks
55 Double Unders
*Increase Power Clean and Push Jerk reps by 2 each round (5, 7, 9, 11...)
Score = Rounds + Reps
Goal: 4+ Rounds
Rx: 115/75lb
Rx2: 9 T2B, 45 DU, 95/65lb
Rx3: 9 Hanging Knee Raises, Hang PC + Push Jerk, 75 Single Unders, 45/35lb
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| Ravi | 3 Rx3 | | | Jacob Br | 3 Rx | | | Shashank g | 3 Rx3 | | | Saba | 😃 | scaled | | SHYAMVINOD | 3 Rx3 | | | Phillip A | 3+10 Rx3 | | | Mauricio | 3+12 Rx3 | | | Sarah R | 2+26 Rx2 | | | Norm | 3 Rx3 | | | apurva s | 3+17 Rx3 | | | Ben Bar | 3+3 Rx | | | Matt A | 2+20 Rx | | | Lisa K | 3+6 Rx3 | | | Scott P | 3+13 Rx3 | 95# TTB | | Viswanath | 2+18 Rx3 | 95# | | Penelope | 2+7 Rx3 | T2B | | Rebecca F | 2+22 Rx3 | | | Presley | 3+12 Rx3 | | | Paisley | 3+7 Rx3 | | | Gloria | 2+6 Rx2 | | | Sam z | 1+16 Rx | 🩸 😓 | | Lynn B | 3 Rx3 | 55# | | Marcus | 2+18 Rx3 | #65 & Round 1 all 9 T2B! Then hanging knees for R2 & R3😣 | | Chelsea B | 2+10 | 75#, GHD | | Evion | 2+48 Rx2 | | | Vinod | 4 Rx3 | |
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Warm Up Thursday 16 July 2026
(No Results Tracked)
General Prep
2 x
1:00 Jump Rope
10 Banded Passthroughs
15 Banded Pull-Aparts
20 Bear Plank Shoulder Taps
10 Hollow Rocks
10 Arch Rocks
Specific Prep
2 x
:15 Dead-Hang + :15 Active Hang
8 Bar Kip Swings
6 Strict Knee Raises
:15 Tuck L-Hang
6 Tall Muscle Clean + Press
Primer
3 Hang Power Cleans
3 Push Press
3 Low Hang Power Cleans
3 Push Jerks
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Add Loads
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2-3 x Building to Working Weights:
3 Power Clean and Push Jerks
5 Toes to Bar or Working Modification
30 Double Unders or 50 Single Unders
Use this to confirm barbell load, double under rhythm, and toes to bar mechanics before 'Memento' begins.
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Mobility & Reset Thursday 16 July 2026
(No Results Tracked)
Reset (optional)
PRVN Reset
For Quality:
3 Sets
8 x Prone Swimmers
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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Deep Thoughts
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