WOD Blog
 | Mon, Jul 28 2025 |  |
 | Happy Birthday: Evion |
| Monday 28 July 2025 | Warm up Monday July 28 2025 |
Monday 28 July 2025 (Time, Rx2, Rx3) EMOM for 10 Min of: Min1- 2 Push Press @70% Min2- 15 hollow body rocks 4 RFT of: 10 HSPU | 2 mat | Banded Pike Push Ups* 15 Pull Ups | 10 Pull Ups | 15 Jumping PU 20 Box Jumps 20/24 | 16/20 | Plates or Step Ups *https://youtube.com/shorts/w589Ft765ss?si=8UAjYicIfSDQGE2S
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| 1st | 10:06 Rx | Kelley M Mon, Jul 28, 2025 | | 2nd | 10:56 Rx | Nichole Mon, Jul 28, 2025 | | 3rd | 15:00 Rx | Evion Mon, Jul 28, 2025 | | 1st | 9:30 Rx | John B Mon, Jul 28, 2025 | | 2nd | 9:51 Rx | Matthew Wo Mon, Jul 28, 2025 | | 3rd | 10:23 Rx | Luke Sy Mon, Jul 28, 2025 |
| Jacob Br | 14:33 Rx2 | | | Saba | 13:46 Rx3 | 5 pull ups, 20 in box | | Whitney | 14:59 Rx3 | | | Nick T | 14:40 Rx | + 1 HR run before | | DeVonna | 13:46 | MOD | | Daniel P | 12:22 Rx2 | 2 Mat; 10 PU; 24” box | | Cody P | 16:00 Rx3 | | | Scott P | 11:30 Rx | | | Ryan S | 14:46 | MOD | | James | 13:01 Rx3 | | | Léa | 9:43 Rx3 | forehead bb press 35#, 10 PU, SUs | | Matt A | 11:14 Rx | | | Sara P | 10:41 Rx3 | | | Kelley M | 10:06 Rx | | | Nichole | 10:56 Rx | | | Luke Sy | 10:23 Rx | | | Adam D | 10:38 Rx3 | forehead bb press 65# | | Viswanath | 14:53 Rx3 | forehead bb press 75# | | Chelsea B | 13:16 | mod: forehead press, hollow banded lat pull downs | | Rhonda D | 11:26 Rx3 | forehead press & kick ups | | Anthony | 15:00 Rx2 | 2 mat strict | | Evion | 15:00 Rx | 3+25 | HBD!!! 🥳 | | Ben Bag | 15:00 Rx3 | 3 mat strict (3+20) | | Benjamin | 14:45 Rx3 | banded pike (green) | | Nilsson | 15:00 Rx | into 4th rnd | | Jess | 14:29 Rx3 | box assist. | forehead press | SUs | | Gloria | 14:46 Rx2 | one mat KHSPU, 15 PU, 20in box jumps | | John B | 9:30 Rx | Strict HSPU | | Kenia | 11:50 Rx3 | | | Noemi | 10:45 Rx3 | | | Justin B | 9:31 | MOD: strict press | | Charity | 12:20 Rx3 | | | Matthew Wo | 9:51 Rx | | | Tim G | 13:33 Rx2 | | | Vinod | 13:50 Rx3 | | | Courtney Sp | 15:52 Rx3 | PSUs 20lbs/ JPU | | Scotty Sp | 17:00 Rx3 | | | Charles S | 12:28 Rx2 | | | Gabriel | 11:49 Rx | | | Christian L | 10:24 Rx | | | Chanikya | 13:17 Rx2 | | | Avinash k | 17:00 Rx | | | Sarah W | 15:11 Rx2 | | | Sam ra | 16:45 Rx3 | | | Silver-Leigh | 16:30 Rx | | | Aaron | 17:00 | 3 RFT + 1HSPU | | Lauren B | 14:03 Rx2 | | | Steven L | 13:35 Rx2 | | | Mason L | 13:30 Rx2 | | | Shashank K | 16:40 Rx3 | |
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Warm up Monday July 28 2025 (Time) Foam roll during whiteboard time 8 twisted cross 8 mountain climber 8 seal to down dog with heel taps 8 hollow rocks 8 scoops 8 pass throughs 10/10 arm circles Banded shoulder stretch Banded pull aparts Wrist stretches Calf stretch 3 kick ups :10 sec kick up hold 3 HSPU :10 sec dead hang 5 scap retracts 5 kip swings 3 pull ups 4 box step ups 4 box jumps 5 strict press 3 push press Build bar to 70% of 1RM PP EMOM WOD
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