WOD Blog
 | Fri, Jul 31
Today | |
 | Happy Birthday: Kimberly |
 | Class Milestone: Shashank K(400) |
| Friday 31 July 2026 | Warm Up Friday 31 July 2026 | Mobility & Reset Friday 31 July 2026 |
Friday 31 July 2026
(Time, Rx2, Rx3)
Sumo Deadlift
Every 1:30 x 6 Sets
4 Reps @ 80-85% of 5x5 Sumo Deadlift
Final touch on the sumo progression before we re-test in two weeks. This should feel strong and deliberate, never heavy or grinding. We are reinforcing mechanics and building confidence, not accumulating fatigue.
'Storm Warning'
For Time (TC 15:00)
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Score = Time
Goal: 9:00-12:00
Rx: Barbell 115/75lb
Rx2: Barbell 95/65lb
Rx3: 300m run, 12 HPC, 8 front squats, 4 thrusters, barbell 45/35lb
| 0% |  | |  | 0% |
| Jacob Br | 12:44 Rx | | | Scott P | 12:40 Rx2 | | | Saba | Open gym | scaled | | Ben Bar | 15:00 Rx | TC in rd3 CNS said “NO”, 345 sumo dl | | Sarah R | Open gym | scaled | | apurva s | 9:30 Rx3 | | | Keith P | 12:17 Rx2 | | | Sara P | 13:13 Rx2 | | | Matt A | 12:43 Rx | | | Erin B | 9:16 Rx3 | | | Dawn T | 13:47 Rx2 | | | Shiva | 12:28 Rx2 | | | Lisa K | 10:09 Rx3 | | | Lindsay R | 10:48 Rx3 | Rx reps | | Kelley M | 10:26 Rx2 | | | Shashank K | 11:42 Rx3 | 75#, 🎉400th class🎉 | | Vishnuvardhan | 13:49 Rx2 | | | Navaneetha | 13:40 Rx3 | | | Dee S | 14:02 | Mod | | Lynn B | 14:35 Rx2 | | | John B | 11:38 Rx | | | Chanikya | 15:00 Rx2 | 13 reps left | | Anthony | 14:00 | Mod | | Vinod | 15:00 Rx2 | 2 rnds 10:30 | | Nelson S | 15:00 Rx2 | 15:05 | | Emily M | 13:23 | x2 w/ row | | Charity | 15:00 Rx3 | 2rnds 12:00 | | Cody P | ☑️ Rx3 | 🙂 | | Charles S | 13:56 Rx2 | | | Sam z | 13:00 Rx2 | | | Sam ra | 13:00 Rx3 | | | Ananya | 15:00 Rx3 | 2 rnds + run |
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Warm Up Friday 31 July 2026
(No Results Tracked)
General Warm-Up
400m Run
-
2 x (Empty Barbell)
6 Tall Muscle Cleans
6 Bradford Press w/Lockout
8/8 Staggered Stance Barbell Good Morning
6 Back Squats
6 Sumo Deadlifts to Mid-Shin
Specific Prep
6 Sumo Deadlifts (Light w/Pauses)
4 Sumo Deadlifts @ 50-55%
4 Sumo Deadlifts @ 55-60%
Then 2-3 x 2 Reps building to working loads
Primer
1 x at working pace
200m Run (controlled, note pace)
5 Hang Power Cleans at working load
4 Front Squats at working load
3 Thrusters at working load
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Mobility & Reset Friday 31 July 2026
(No Results Tracked)
Reset (optional)
For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Seated Hip Internal Rotation + External Rotations
:30 Relaxed Deep Squat (supported)
4 Scorpion Pec Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, reinforce squat depth.
| 0% | | | | 0% |
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Deep Thoughts
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