WOD Blog
 | Wed, Jul 1
Today | |
 | Gymversary: Cody P(3) |
| Wednesday 1 July 2026 | Warm Up Wednesday 1 July 2026 | Mobility and Reset Wednesday 1 July 2026 |
Wednesday 1 July 2026
(Rounds, Rx2, Rx3)
Front Squat
Every 2:30 x 6 Sets
Set 1: 8 Reps @ 80-90%
Set 2: 7 Reps @ 85-90%
Set 3: 6 Reps @ 90-95%
Set 4: 5 Reps @ 100%
Set 5: 4 Reps @ 105%
Set 6: 3 Reps @ 110%
*percentage based off of 5x5 Front Squat Test. High elbows, upright torso, consistent depth every rep.
'Juggernaut'
For Reps
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
24 Double Unders
Score = Rounds + Reps
Goal: 8 Rounds
Rx: Barbell 185/125lb
Rx2: Barbell 155/105lb, 18 Double Unders
Rx3: 4 Hang Power Cleans, 8 Deadlifts, 36 Single Unders, Barbell 75/55lb
| 0% |  | |  | 0% |
| Whitney | 7 Rx3 | 65# | | Ravi | 4 Rx3 | | | Saba | 6 Rx3 | Dubs 65# | | Shashank g | 5+38 Rx2 | | | Jacob Br | 6+2 Rx | | | SHYAMVINOD | 6 Rx3 | | | Sarah R | 6+6 Rx3 | 85# dubs | | DeVonna | 5+12 Rx3 | | | Ben Bar | 8+1 Rx2 | | | Jack Y | 4+6 Rx2 | | | Sreenath | 7+3 Rx3 | 115# | | Navaneetha | 6+6 Rx3 | 55# | | Erin B | 6+6 Rx3 | Sq cl & DL | | Shiva | 9 Rx3 | 115, sq cl & DL | | Keith P | 5+5 Rx2 | | | Vishnuvardhan | 8+4 Rx3 | 115, sq cl & DL | | Hunter Co | 6+11 Rx3 | Rx2 wt, sq cl & DL | | Shashank K | 6+1 Rx3 | | | Kelley M | 8+6 Rx2 | | | Nilsson | 7 | MOD | | Luke Sy | 6 Rx | | | Samantha Sy | 6+12 Rx | | | Sam z | 6+1 Rx2 | | | Elijah A | 6+1 Rx2 | | | Vinod | 7 Rx3 | 115, sq cl & DL | | Lauren B | 5 Rx3 | 85, sq cl & DL | | Chelsea B | 4+6 Rx3 | 95, sq cl & DL, DU |
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Warm Up Wednesday 1 July 2026
(No Results Tracked)
General Warm-Up
2:00 Cardio Choice
10 Bootstrap Squats w/ Deep Squat Thoracic Rotations
10 Down Dog to Up Dog
10 Down Dog Alternating Toe Touches
:30 Jump Rope
Specific Prep
6 Romanian Deadlifts
3 Tall Muscle Cleans
:15 Behind the Neck Elbow Punch Throughs
6 Barbell Kang Squats
4 Pause Front Squats (2sec)
16 Double Unders or 24 Single Unders
Barbell to the Rack
5 Front Squats @ Light
4 Front Squats @ Moderate
3 Front Squats @ Just under Working Loads
Then Working Loads on the Bar
Primer
Barbells come out to the floor with a warm-up weight on the bar.
Slow Pull Power Clean + Front Squat + Hang Squat Clean
2 Squat Cleans (focus on smooth pull off the floor)
4 Deadlifts
24 Double Unders
Add Loads
2 Sets, building to working loads:
2 Squat Cleans
4 Deadlifts
24 Double Unders
| 0% | | | | 0% |
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Mobility and Reset Wednesday 1 July 2026
(No Results Tracked)
PRVN Reset
3-4 Rounds
8/8 Kneeling Banded Glute Kickbacks
:60 Alternating Seated Internal Hip Rotation
8 Prone Prisoner Shoulder Rotations
:30 Standing Forward Fold
| 0% | | | | 0% |
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Commentary
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