WOD Blog
 | Sat, Aug 9 2025 |  |
 | Happy Birthday: Sam ra |
| Descent | Saturday Warm Up 9 August 2025 |
Descent (Time, Rx2, Rx3) 400 m run 40 sit-ups 40 Russian KBS (53/70, 35/53, alt weight) 40 push-ups 300m run 30 sit-ups 30 Russian KBS 30 push-ups 200 m run 20 sit-ups 20 Russian KBS 20 Push-ups 100 m run 10 sit-ups 10 Russian KBS 10 Push-ups
| 0% |  | |  | 0% |
| 1st | 18:05 Rx | Kelley M Sat, Aug 9, 2025 | | 2nd | 19:46 Rx2 | Lisa K Sat, Aug 9, 2025 | | 3rd | 25:06 Rx2 | Evion Sat, Aug 9, 2025 | | 1st | 19:01 Rx | Jacob Br Sat, Aug 9, 2025 | | 2nd | 19:13 Rx | Scott P Sat, Aug 9, 2025 | | 3rd | 21:04 Rx | Ben Bar Sat, Aug 9, 2025 |
| Léa | :) | Mod | | Gabrielle | 22:12 Rx3 | | | Lisa K | 19:46 Rx2 | | | Scott P | 19:13 Rx | | | Lauren B | 18:03 Rx3 | | | Sarah W | 22:16 Rx3 | | | Evion | 25:06 Rx2 | | | Ben Bar | 21:04 Rx | | | Kelley M | 18:05 Rx | | | Phillip A | 22:58 Rx2 | | | Jacob Br | 19:01 Rx | | | Avinash k | 19:47 Rx2 | | | Steven L | 19:50 Rx2 | | | Cody P | 22:19 Rx2 | | | Alex H | 24:44 Rx | |
|
Saturday Warm Up 9 August 2025 (Time) 2 Rounds: • 200m jog • 10 Air squats • 10 Arm circles forward/backward • 10 Lunges (5 each leg) • 10 Scapular push-ups • 10 Sit-ups (easy pace) 2. Dynamic Mobility (~2-3 minutes) Mobilize hips, shoulders, and spine. • World's Greatest Stretch x 2/side • Leg swings front-to-back x 10/leg • Arm swings across the body x 10 • Cat-Cow x 5 • Thoracic rotations (on all fours or seated) x 5/side 3. Movement Prep (~2 minutes) 1 Round: • 10 Russian KB Swings (light weight, focus on hinge) • 5 Push-ups (slow and controlled) • 5 Sit-ups • 100m jog
| 0% |  | |  | 0% |
|