WOD Blog
 | Fri, Jun 26
Today | |
 | Gymversary: Justin B(8) & Rhonda D(7) |
| Friday 26 June 2026 | Warm Up Friday 26 June 2026 | Mobility and Reset Friday 26 June 2026 |
Friday 26 June 2026
(Rounds, Rx2, Rx3)
Bench Press + Bent Over Barbell Row
10:00 EMOM
Minute 1: 8 Bench Press
Minute 2: 8 Bent Over Barbell Row
A density block at 65-70% of 1RM on the bench, focusing on scapular setup and a consistent bar path. Bent over row suggested at 135/95lb, holding a steady torso angle and finishing with the lats.
'Mysterio'
12:00 AMRAP
2 Wall Walks
8 American Kettlebell Swings
12/9 Calorie Row
Score = Rounds + Reps
Goal: 6-8 Rounds
Rx: KB 53/35lb, Wall Walk 10-in From Wall, Row 12/9 cal
Rx2: KB 44/26lb, Wall Walk 20-in From Wall, Row 10/8 cal
Rx3: 8 Russian KB Swings, KB 35/26lb, Wall Walk 30-in From Wall, Row 8/6 cal
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| Jacob Br | 7 | V-up| gob Sq | | Shashank g | 5+1 Rx2 | | | SHYAMVINOD | 4+8 Rx3 | | | Saba | 5+11 Rx2 | | | DeVonna | 5+12 Rx3 | | | Ravi | 4 Rx3 | | | Scott P | 7+17 Rx2 | 10 in WW | | Chelsea I | 7+8 Rx | 125/95 bench+BOVR; 44# kb | | Dawn T | 6+4 Rx | 100# bench 85# bent over rows | | James | 5+10 Rx3 | | | Sam z | 6+10 Rx | | | Luke Sy | 7+4 Rx | | | Léa | 6+10 Rx2 | 10in | | Matt A | 5+4 Rx | | | Keith P | 6+10 Rx | | | Joanna | 6 Rx2 | | | Prathap | 6+1 Rx | | | Viswanath | 5+1 Rx | | | Shashank K | 5+8 Rx2 | | | Shiva | 6+2 Rx | | | Chelsea B | 4+14 Rx2 | 35# | | Samantha Sy | 7+2 Rx | | | Marcus | 6 Rx3 | | | Tabor | 5+1 Rx | | | John B | 7+11 Rx | | | Navaneetha | 5+12 Rx3 | | | Ben Bag | ☑️ | 🤠 | | Sreenath | 5+16 Rx2 | |
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Warm Up Friday 26 June 2026
(No Results Tracked)
1:00 Row
10 Banded Pass Throughs
15 Banded Pull Aparts
8 (Inchworm + 2 Push-Ups + 2 Mountain Climbers)
10 Russian Kettlebell Swings
5/5 twisted cross
1:00 row
Foam roll
Specific Prep
3 Sets, Building to Working Loads
5 Bench Press
5 Bent Over Barbell Rows
Primer
2 x
1 Partial Wall Walk + 1 Full Wall Walk (Reduce range of motion or distance to wall as the modification for the day)
6 American Kettlebell Swings at working weight
9/7 Calorie Row
Rest as needed between sets.
Use this to confirm wall walk standard, kettlebell load, and row pacing before WOD.
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Mobility and Reset Friday 26 June 2026
(No Results Tracked)
Reset (optional)
3 Rounds:
5/5 Banded Chop (High to Low w/ Slow Negative)
:30/:30 Doorway Pec Stretch
5/5 Shin Box to Lunge (slow, controlled)
:30/:30 Elevated Active Pigeon Pose
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Trash-Talk
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