WOD Blog
 | Mon, Jul 27
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 | Happy Birthday: Dawn T & Cole D & Chelsea B |
 | Gymversary: Steven L(3) |
| Monday 27 July 2026 | Warm Up Monday 27 July 2026 | Mobility & Reset Monday 27 July 2026 |
Monday 27 July 2026
(Time, Rx2, Rx3)
Snatch
Every 2:00 x 6 Sets
Set 1: 3 Reps @ 70-75%
Set 2: 2 Reps @ 75-80%
Set 3: 1 Rep @ 80-85%
Set 4: 3 Reps @ 75-80%
Set 5: 2 Reps @ 80-85%
Set 6: 1 Rep @ 85-90%
Wave loading off your most recent or estimated 1RM Snatch. Every set should feel snappy with a strong pull and a confident punch into the catch, building toward a 1RM test in two weeks.
'Headwinds'
3:00 on/1:00 off AMRAP
Time Cap: 15:00 (4 Rounds)
15/11 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest b/t sets
Repeat Until 50 Bar Facing Burpees
Score = Time to complete 50 Bar Facing Burpees. If not completed, 1 rep = 1 second added to the 15:00 clock.
Goal: Complete in 3-4 rounds (11:00-15:00)
Rx: Barbell 95/65lb
Rx2: Barbell 75/55lb, continue to 45 burpees
Rx3: Barbell 45/35lb, 12/9 cal bike, 8 hang power snatch, lateral step-over burpees, continue to 40 burpees
| 0% |  | |  | 0% |
| Ravi | 15:25 Rx2 | | | Jacob Br | 10:44 Rx | | | Ben Bar | 10:44 Rx2 | | | Dawn T | 10:48 Rx2 | | | Matt A | 15:09 Rx | | | Erin B | 10:05 Rx3 | | | Lisa K | 14:38 Rx3 | | | Prathap | 10:30 Rx3 | | | Shashank K | 15:05 Rx3 | | | Keith P | 10:31 Rx2 | | | John B | 10:04 Rx | | | Sam z | 12:00 Rx | | | Anthony | ☑️ Rx2 | 🍔 | | Justin B | 9:54 | MOD | | Kenia | 15:00 Rx3 | | | Vishnuvardhan | 11:00 Rx2 | | | Brian H | 15:00 Rx3 | | | Marcus | 12:39 Rx3 | | | Paula | 15:00 Rx3 | | | Noemi | 15:00 Rx3 | | | Tim G | 14:45 Rx2 | | | Chanikya | 6:30pm... 3 2 1 GO! |
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Warm Up Monday 27 July 2026
(No Results Tracked)
General Warm-Up
2:00 Cardio Choice
-
10 PVC Pass-Throughs
10/10 PVC Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
15/11 Calorie Echo
2 x Empty Barbell
3 Hang High Pull
3 Hang Muscle Snatch
3 Overhead Squat
3 Snatch Balance
-
2-3 x With Light Loads
Snatch Lift Off
Slow Pull Power Snatch
Overhead Squat
Squat Snatch
-
Then build to 75% (Starting Loads)
Primer
Echo Bike (:20 Moderate / :15 Hard / :10 at Pace)
3-5 Touch-and-Go Power Snatches at working loads
3 Bar Facing Burpees
-
1x Working Pace
9/7 Calorie Echo Bike
7 Power Snatches at working loads
5 Bar Facing Burpees
| 0% | | | | 0% |
| Chanikya | 6:30pm... 3 2 1 GO! |
|
Mobility & Reset Monday 27 July 2026
(No Results Tracked)
Reset (optional)
For Quality:
4 Sets
6/side Thread the Needle
:45 Sphinx Pose
6 Thoracic Extension on Roller (3 sec pause at top)
Intent: Restore passive thoracic extension and rotation after overhead loading or pressing volume.
| 0% | | | | 0% |
| Chanikya | 6:30pm... 3 2 1 GO! |
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Deep Thoughts
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