WOD Blog
 | Fri, Jun 12
Today | |
 | Happy Birthday: Sage |
 | Gymversary: Sara P(3) |
| Friday 12 June 2026 | Warm Up Friday 12 June 2026 |
Friday 12 June 2026 (Time, Rx2, Rx3) Snatch Complex Every 2:00 x 6 Sets: Snatch Pull + Low Hang Squat Snatch -rest 15 seconds, then- Snatch Pull + Squat Snatch. Starting at 60%, building to ~80%. Do not exceed 85% of 1RM Power Snatch. 'The Knockout' For Time 21-15-9 Overhead Squats Toes to Bar Score = Time Time Cap: 10:00 Goal: 4:00-7:00 Rx: 135/95lb Rx2: 95/65lb Rx3: 45/35lb | Hanging Knee Raises or Sit-Ups
| 0% |  | |  | 0% |
| Ravi | 🏃♂️ | scaled | | Jacob Br | 5:21 Rx2 | | | Saba | 4:51 Rx3 | | | Shashank g | 7:57 Rx2 | | | SHYAMVINOD | 6:30 | Mod | | Cody P | 6:42 Rx3 | | | Mauricio | 5:14 Rx3 | | | Ben Bar | 9:03 Rx | | | Sarah R | 7:00 Rx3 | | | James | 6:58 Rx3 | | | Scott P | 8:03 | Front squat115 | | Sara P | 6:30 Rx2 | | | Léa | 4:30 Rx3 | | | Steven T | 6:09 Rx3 | | | Erin B | 5:52 Rx3 | | | Lisa K | 5:22 Rx3 | | | Nichole | 5:00 Rx | | | Prathap | 6:40 Rx2 | | | Shashank K | 6:15 Rx3 | | | Evion | 5:26 Rx3 | | | Viswanath | 6:53 Rx3 | | | Addie L | 5:15 Rx3 | | | Misty T | 👸🏻 | MOD | | Presley | 5:00 Rx3 | | | Rebecca F | 4:51 Rx3 | | | Penelope | 6:43 Rx3 | T2B | | Samantha Sy | 6:59 Rx2 | 75# | | Tabor | 7:03 Rx3 | 95# | | Matt A | 8:20 Rx2 | 115# | | Paisley | 5:50 Rx3 | | | Sam z | 7:40 Rx2 | | | Chelsea I | 4:48 Rx | Sn complex 105x2 115x1, 125x2, 132x1 | | Shiva | 5:36 Rx3 | 75# | | Marcus | 6:06 Rx3 | Alt T2B | | Nelson S | 5:39 Rx3 | | | Aaron | 6:29 Rx3 | 75# | | Kenia | 5:47 Rx3 | | | John B | 4:39 | Mod: 135BS, T2B | | Alice | 5:38 Rx3 | | | Justin B | 5:48 Rx | | | Charity | 6:00 | Sc. |
|
Warm Up Friday 12 June 2026 (No Results Tracked) General Prep 1:30 Cardio Choice PVC 5 Snatch grip DL 5 Hang Snatch.pull 5 muscle snatch 5 over head squats Banded shoulder flow 8:00 EMOM Min 1: 7/7 KB Windmill Min 2: 7 Hang Muscle Snatch + 7 Overhead Squats (PVC /Empty bar) Min 3: :10 Hollow Rock + :10 Hollow Hold Min 4: 5 Seated Box Jump to Box Specific Prep w/ light loads on bar Snatch Lift Off + Snatch Pull + High Hang Squat Snatch Snatch Lift Off + Snatch Pull + Hang Squat Snatch Snatch Lift Off + Snatch Pull + Low Hang Squat Snatch Snatch Pull + Squat Snatch Primer 10 Bar Kip Swings 5 Hanging Strict Knee Raises - 6-8 Elevator Kipping Toes to Bar - Then Complete 5-3-1 Toes to Bar Overhead Squat Use this to confirm loading, cycle speed, form, and transitions before 'The Knockout' begins.
| 0% |  | |  | 0% |
|