WOD Blog
 | Mon, Jul 20
Today | |
 | Happy Birthday: Garrett N |
| Monday 20 July 2026 | Warm Up Monday 20 July 2026 | Mobility & Reset Monday 20 July 2026 |
Monday 20 July 2026 (Time, Rx2, Rx3) Strict Press Every 2:30 x 4 sets Set 1: 10 Reps @ 100% of 3x10 Strict Press Test Set 2: 8 Reps, increasing load Set 3: 6 Reps, increasing load Set 4: 4 Reps, building to a heavy 4 for the day Strict mechanics only, vertical bar path, no leg drive. 'Hat Trick' For Time Every 5:00 x 3 Sets 3 Shuttle Runs (25ft/25ft) 20 Wall Balls 8 Alternating Dumbbell Snatches 3 Shuttle Runs Score = Sum Total Time Goal: ~2:00 per set Rx: WB 20/14lb to 10/9ft, DB 70/50lb Rx2: 18 WB 20/14lb, DB 50/35lb Rx3: 2 Shuttle Runs, 16 WB 14/10lb, 6 Alt Hang DB Snatch 35/25lb
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| SHYAMVINOD | 6:10 Rx3 | | | Ravi | 6:47 Rx3 | | | DeVonna | 5:58 Rx3 | | | Jacob Br | 6:10 Rx | | | Shashank g | 9:20 Rx3 | | | Scott P | 4:52 Rx2 | | | Ben Bar | 5:28 Rx | | | Sam z | 5:12 Rx2 | | | Luke Sy | 5:50 Rx | | | Sara P | 8:00am... 3 2 1 GO! | | Erin B | 8:00am... 3 2 1 GO! | | Lisa K | 8:00am... 3 2 1 GO! | | Keith P | 8:00am... 3 2 1 GO! | | Vishnuvardhan | 8:00am... 3 2 1 GO! | | Matt A | 8:00am... 3 2 1 GO! | | Léa | 8:00am... 3 2 1 GO! | | Shashank K | 8:00am... 3 2 1 GO! | | Viswanath | 8:00am... 3 2 1 GO! |
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Warm Up Monday 20 July 2026 (No Results Tracked) General Warm-Up 2:00 Cardio Choice 10 Bootstrap Squats 10 Alternating Scorpions :20/:20 Samson Stretch 20 Bear Plank Shoulder Taps :20 Extended Plank Reverse Bridge Specific Prep 2 x 10 Goblet Cossack Squats 8/8 Single Arm Dumbbell Deadlift 6/6 Single Arm Dumbbell Hang Snatch 6/6 Single Arm Dumbbell Strict Press Barbell Primer 5 Strict Press (Empty Barbell) 5 Strict Press (Light) 4 Strict Press (Moderate) 3 Strict Press (Starting Loads) Primer 1 x (Warm-Up Effort, 75-80%) 2 Shuttle Runs 10 Wall Balls @ Working Loads 6 Alt Dumbbell Snatch @ Warm-Up Loads 2 Shuttle Runs @ 90% 1 x (Workout Effort, 90-95%) 2 Shuttle Runs 10 Wall Balls @ Working Loads 6 Alt Dumbbell Snatch @ Working Loads 2 Shuttle Runs
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| Sara P | 8:00am... 3 2 1 GO! | | Erin B | 8:00am... 3 2 1 GO! | | Lisa K | 8:00am... 3 2 1 GO! | | Keith P | 8:00am... 3 2 1 GO! | | Vishnuvardhan | 8:00am... 3 2 1 GO! | | Matt A | 8:00am... 3 2 1 GO! | | Léa | 8:00am... 3 2 1 GO! | | Shashank K | 8:00am... 3 2 1 GO! | | Viswanath | 8:00am... 3 2 1 GO! |
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Mobility & Reset Monday 20 July 2026 (No Results Tracked) Reset (optional) PRVN Reset For Quality: 3 Sets Supine Supinated Overhead Reach (PVC or weighted PVC) x 5 (3 Long Breaths per Rep) :30 Shoulder Extension Stretch 1:00 Pigeon Pose / side Intent: Restore shoulder extension and overhead comfort while decompressing hips. Notes: Supine Supinated Reach - Palms up, ribs down - Weight assists range - Long exhales Shoulder Extension Stretch - Pain-free range only - Control eccentrics - Use stretch if needed Pigeon Pose - Square hips as tolerated - Stay tall before folding - Calm nasal breathing
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| Sara P | 8:00am... 3 2 1 GO! | | Erin B | 8:00am... 3 2 1 GO! | | Lisa K | 8:00am... 3 2 1 GO! | | Keith P | 8:00am... 3 2 1 GO! | | Vishnuvardhan | 8:00am... 3 2 1 GO! | | Matt A | 8:00am... 3 2 1 GO! | | Léa | 8:00am... 3 2 1 GO! | | Shashank K | 8:00am... 3 2 1 GO! | | Viswanath | 8:00am... 3 2 1 GO! |
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