WOD Blog
 | Fri, Aug 1 2025 |  |
 | Happy Birthday: Prathap |
 | Gymversary: ASHLYN(7) |
| Friday August 1 2025 | Warm Up Friday 1 August 2025 |
Friday August 1 2025 (Rounds, Rx2, Rx3) Accessory Superset: 4 Rounds :30 Ring Support Hold 8/8 Plank SA banded pulls https://youtu.be/DoidrZbSuJc Rest 1:00 AMRAP 16 3 Ring MU | 3 BMU | 3 Low ring transitions 14/18 Cal Row 100m 2 db Waiters walk 35/50 | 25/35 |15/25 Rx3: https://youtube.com/shorts/JLWfHp6ZdWs?si=CK0GniODCPAnVKRY
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| 1st | 4 Rx2 | Kelley M Fri, Aug 1, 2025 | | 2nd | 4+17 Rx3 | Gabrielle Fri, Aug 1, 2025 | | 3rd | 4+3 Rx3 | Alice Fri, Aug 1, 2025 | | 1st | 3+3 Rx | Matthew Wo Fri, Aug 1, 2025 | | 2nd | 3+1 Rx | Luke Sy Fri, Aug 1, 2025 | | 3rd | 2+23 Rx | John B Fri, Aug 1, 2025 |
| Jacob Br | 3 Rx2 | | | Saba | 4+1 Rx3 | | | Whitney | 4 Rx3 | | | glevys | 3+17 Rx3 | | | Luke Sy | 3+1 Rx | | | Kelley M | 4 Rx2 | | | Ryan S | 4+1 Rx3 | | | Sara P | 4 Rx3 | | | Sarah B | 3+3 Rx3 | | | Léa | 3+20 Rx3 | 35s | | Erin B | 3+19 Rx3 | | | Emily M | 3+13 Rx3 | | | Matt A | 2+21 Rx | | | Matthew Wo | 3+3 Rx | | | Lahari | 3+17 | Scaled | | Tim G | 2+3 Rx2 | | | Daniel P | 2+22 Rx3 | | | Brandon | 4+17 Rx3 | | | Viswanath | 3+1 Rx2 | | | Adam D | 3+21 Rx2 | | | Nichole | 4 Rx3 | 5 BMU, 25 lb DB | | Mason L | 4+2 Rx3 | 35 lb DBs | | Gloria | 3+2 Rx3 | 25s | | Chelsea B | 3+3 Rx3 | 20s | | Jess | 3+3 Rx3 | | | Kat🕷️ | 3 | bike, 20s | | John B | 2+23 Rx | | | Anthony | 3 Rx3 | 35s | | Caleb | 😎 | scaled | | Benjamin | 4 | bike | | Ben Bag | 3 Rx3 | 35s | | Jacob P | 3+2 Rx3 | | | Alex H | 3 Rx2 | RMU, 35 | | Lisa K | 4+2 Rx3 | | | Alice | 4+3 Rx3 | | | Nelson S | 3+21 Rx3 | 30s | | Gabrielle | 4+17 Rx3 | | | Courtney Sp | 3+7 Rx3 | | | Amber G | 4+15 Rx2 | | | Sam ra | 3 Rx3 | 35# | | Justin B | 3+21 Rx2 | |
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Warm Up Friday 1 August 2025 (Time) 1:00 Row 6 alt twisted cross 6 alt thread the needle 10 banded pull aparts, 3 ways 6 ring rows 6 push press w light DB 1:00 Row T-spine twists Banded shoulder Tricep + pec smashing Scap CARs 5 kip swings, rings or bar 5 strict pull ups or VRR 3 giants 1-3 RMU, BMU, or transitions 2 DB push press 100m waiter walk w light weight :10 hollow ring support hold Teach banded plank pulls
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