WOD Blog
 | Tue, Jul 8 2025 |  |
 | Happy Birthday: Carla D |
| Tuesday 8 July 2025 | Warm Up Tuesday 8 July 2025 |
Tuesday 8 July 2025 (Time, Rx2, Rx3) For Time 3 Rope Climbs / 1/2 RC | 2.1 hook pulls or 3/3 Turkish get ups 35/53 | 25/35 /alt at 21 thrusters 65/95 | 45/75 | Alt Run 400 Meters 2 Rope Climbs or 2/2 TGU 15 Thrusters Run 400 Meters 1 Rope Climb or 1/1 TGU 9 Thrusters Run 400 Meters
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| 1st | 12:58 Rx | Nichole Tue, Jul 8, 2025 | | 2nd | 15:46 Rx | Samantha Bu Tue, Jul 8, 2025 | | 3rd | 13:33 Rx2 | Whitney Tue, Jul 8, 2025 | | 1st | 11:35 Rx | Justin B Tue, Jul 8, 2025 | | 2nd | 11:38 Rx | Matt A Tue, Jul 8, 2025 | | 3rd | 12:08 Rx | Jacob Br Tue, Jul 8, 2025 |
| Nelson S | 16:07 Rx3 | | | Jacob Br | 12:08 Rx | RC | | Saba | 14:48 Rx2 | | | Brandon | 16:01 Rx2 | | | glevys | 17:46 Rx3 | TGU | | Mauricio | 14:55 Rx3 | | | Les | 12:17 Rx | | | Lauren B | 13:42 Rx2 | | | Scott P | 14:36 Rx | | | Ryan S | 15:03 Rx2 | | | Brandey | 16:40 Rx3 | | | Nichole | 12:58 Rx | | | Silver-Leigh | 16:42 Rx3 | | | Sara P | 13:55 Rx2 | | | Matt A | 11:38 Rx | | | Keith P | 12:02 Rx2 | | | Viswanath | 16:00 Rx2 | | | Nilsson | 18:31 Rx | | | Bill | MOD | 💪🏼 | | Leslie S | 14:24 Rx3 | 100m | 5 | | Chelsea B | 17:29 Rx2 | | | Gloria | 18:07 Rx2 | | | Ben Bag | 18:30 Rx2 | | | Shelli G | 13:51 Rx3 | 200m | 15# | | Alex H | 17:01 Rx | | | Samantha Bu | 15:46 Rx | with a 👟 change each round! | | Luke Sy | 14:25 Rx | | | Josalin | 13:07 Rx3 | 1/2 RCs, 200m, 35# | | Justin B | 11:35 Rx | | | Brian H | 14:02 Rx3 | 55#, RCs | | Shashank K | 19:20 Rx3 | 65#, 22#TGU | | Noemi | 15:07 Rx3 | 35#, 1/2 RC | | Lahari | 13:28 Rx3 | 15#, plank pulls, 200m | | Chanikya | 15:05 | 65#, sit ups, ✋🏼🩸 | | Charles S | 16:10 Rx | | | Vinod | 14:30 Rx3 | 45#, sit ups | | Whitney | 13:33 Rx2 | | | Shashank g | 18:33 Rx2 | TGU | | Cody P | 19:42 Rx3 | Rope climbs | | Joe W | 19:42 Rx2 | Rope climbs |
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Warm Up Tuesday 8 July 2025 (Time) 200m JOG 10 leg swings, each direction 5 seal to down dog 10 deep lunges with a twist 5 bootstrappers 10 air squats 5 hanging knee to elbow from rope 200m JOG Mobility: Hip 90/90 Banded hamstring Overhead stretch or t-spine twists Thruster Prep 1 rd Empty barbell then 1 rd light weight 5 front squats 5 push presses 5 thrusters Focus on front rack mobility and overhead position. 3 thrusters at Wod wt. Rope Prep: J-hook locks J-hook pulls 1/2 climb Full climb Or TGU prep 2/2 No weight 1/1 lt weight 1/1 wod wt.
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