WOD Blog
 | Fri, Jul 11 2025 |  |
 | Happy Birthday: Shiva |
| Friday 11 July 2025 | Warm Up Friday 11 July 2025 |
Friday 11 July 2025 (Rounds, Rx2, Rx3) EMOM 6 NFS 5/5 plank pull throughs 5/5 Wind mills Then AMRAP 20 10 Pwr snatch 95/135 | 75/95 | 55/ 75 16/20 Bike Cal | Rx3 12/15 6/8 Ring dip | Assisted RD
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| 1st | 5+7 Rx2 | Nichole Fri, Jul 11, 2025 | | 2nd | 4+21 Rx2 | Sara P Fri, Jul 11, 2025 | | 3rd | 3+15 Rx2 | Gloria Fri, Jul 11, 2025 | | 1st | 5+36 Rx | Justin B Fri, Jul 11, 2025 | | 2nd | 5 Rx | Luke Sy Fri, Jul 11, 2025 | | 3rd | 4+5 Rx | Jacob Br Fri, Jul 11, 2025 |
| Nelson S | 4+6 Rx3 | | | Jacob Br | 4+5 Rx | | | Saba | 4+3 Rx3 | | | Brandon | 5 Rx2 | | | Léa | 3+11 Rx3 | RDs | | DeVonna | 5+10 Rx3 | | | glevys | 4+1 Rx3 | | | Daniel P | 3+37 Rx2 | | | Mauricio | 4+24 Rx3 | | | Ryan S | 4+5 Rx3 | | | Whitney | 5+6 Rx3 | | | Nichole | 5+7 Rx2 | Ring Dips | | Jack Y | 4+10 Rx2 | | | Luke Sy | 5 Rx | | | Caleb | :) Rx | | | Erin B | 5+9 Rx3 | | | Sara P | 4+21 Rx2 | | | Keith P | 4+21 Rx2 | | | Matt A | 4+2 Rx | | | Kim M | 6 Rx3 | | | Brandey | 4+11 Rx3 | | | Prathap | 3+9 Rx2 | | | Samantha Bu | 4+5 | 85 | 16 | RD | | Lisa K | 4+14 Rx3 | | | Bill | 3 | Mod | | Gloria | 3+15 Rx2 | | | Leslie S | 5+3 Rx3 | 35# I green band | | Vinod | 5 Rx3 | 45# I box dips | | Shelli G | 4+8 Rx3 | 75# I purple band | | Anthony | 3+35 Rx2 | 105# I black band | | Justin B | 5+36 Rx | | | Jess | 4+12 Rx3 | 55# | GHD toe | | Chelsea B | 4+15 Rx3 | 65# I black band | | Benjamin | 4 Rx3 | 45# I GHD toe |
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Warm Up Friday 11 July 2025 (Time) 1:00 Bike Then, 2 rounds: 10 PVC pass-throughs 8 cat-cow 8 alternating spiderman lunges with rotation 10 scap push-ups Shoulder & Overhead Prep 10 banded external rotations per arm 10 banded windshield wipers 10 empty bar or PVC muscle snatches 5 behind-the-neck push presses Hip & Posterior Chain Activation 10 glute bridges 10 good mornings (with band or empty bar) Snatch Movement Prep With an empty barbell or light load: 5 snatch grip deadlifts 5 snatch high pulls 5 muscle snatches 5 power snatches (focus on fast, crisp turnover) Build to working weight for your workout here. :10 support hold 5 eccentric ring dips (3 sec lower) 5 assisted ring dips (with band or feet support if needed) Accessory work.
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