WOD Blog
 | Wed, Jul 16 2025 |  |
 | Happy Birthday: Luke Sy |
| Wednesday 16 July 2025 | Warm Up Wednesday 16 July 2025 |
Wednesday 16 July 2025 (Time, Rx2, Rx3) 3x3 Strict Press then 3x3 Push Press then 3x3 Push Jerks Rest 1:00 between sets; rest 2:00 between movements, while increasing weight. Then With a Partner 42 - 30 - 18 Partner WB Sit Ups over a box 14/20 | 12/16 | 8/12 Cal Row
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| 1st | 9:15 Rx | Sara P Wed, Jul 16, 2025 | | 2nd | 9:44 Rx | Gloria Wed, Jul 16, 2025 Chelsea B Wed, Jul 16, 2025 | | 3rd | 9:54 Rx | Nichole Wed, Jul 16, 2025 | | 1st | 5:14 Rx | Ben Bag Wed, Jul 16, 2025 | | 2nd | 6:33 Rx | Justin B Wed, Jul 16, 2025 | | 3rd | 7:34 Rx | Luke Sy Wed, Jul 16, 2025 Matthew Wo Wed, Jul 16, 2025 |
| Nelson S | 8:29 Rx3 | Solo | | Daniel P | 9:29 Rx3 | | | Jude | 9:29 Rx3 | | | DeVonna | 12:00 Rx2 | | | Saba | 12:00 Rx2 | | | Mauricio | 11:50 Rx2 | | | Brandey | 9:54 Rx | | | Ryan S | 8:21 Rx | | | Matthew Wo | 7:34 Rx | | | Léa | 11:50 Rx | | | Nichole | 9:54 Rx | | | Alberto | 12:49 Rx3 | | | Caleb | 8:21 Rx | | | Luke Sy | 7:34 Rx | | | Shiva | 8:42 Rx2 | Solo | | Sara P | 9:15 Rx | | | Keith P | 9:15 Rx2 | | | Lauren B | 13:26 Rx | | | Silver-Leigh | 13:26 Rx | | | Lisa K | 14:03 Rx3 | | | Erin B | 14:03 Rx3 | | | Ben Bag | 5:14 Rx | solo | | Bill | 8:34 | SLSU solo | | Chelsea B | 9:44 Rx | | | Leslie S | 14:10 Rx3 | | | Kat🕷️ | 14:10 Rx3 | | | Gloria | 9:44 Rx | | | Josalin | 12:51 Rx | | | Samantha Bu | 12:51 Rx | | | Justin B | 6:33 Rx | Solo | | Amber G | 7:31 Rx | 20lb ball | | Gabriel | 7:31 Rx | | | Lauren I | 10:17 Rx | | | Sarah B | 10:17 Rx | | | Charles S | 10:17 Rx | |
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Warm Up Wednesday 16 July 2025 (Time) 2:00 easy row 10 leg swings each leg, each direction 10 arm circles each direction 10 banded pull aparts 2 sets: 8 PVC pass-throughs 8 behind-the-neck press with PVC or empty bar 10 Scapular push-ups 5 inchworms Banded shoulder, thoracic twists, t-spine opener W/ empty bar: 5 strict press 5 push press 5 push jerk -build up to starting strict press weight Prep for Partner Metcon 10 med ball sit-ups (practice passing over box) 10 wall ball throws (if applicable) 10 easy row strokes, each partner Optional Mobility Cool Down Pigeon stretch (1 min each side) Lat stretch on rig or box (1 min each side) Thoracic spine opener (thread the needle, 1 min each side)
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