WOD Blog
 | Thu, Aug 21 2025 |  |
| Thursday 21 August 2025 | Warm up Thursday August 21 2025 | Warm Up 22 August 2025 |
Thursday 21 August 2025 (Time, Rx2, Rx3) Full Clean from High Hang 5x3 at 60% **https://youtu.be/mTW8wl3_mbw?si=pEKQaFrLjg42n9uB 5 Rounds For Time: 10/12 Cal Bike 8 C2B | Pull Ups | Hardest PU scale 6 Power Clean (105/185 | 85/135 | Alt Wt)
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| 1st | 12:14 Rx2 | Emily M Thu, Aug 21, 2025 | | 2nd | 13:13 Rx2 | Gloria Thu, Aug 21, 2025 | | 3rd | 13:17 Rx2 | Léa Thu, Aug 21, 2025 | | 1st | 12:08 Rx | Matthew Wo Thu, Aug 21, 2025 | | 2nd | 13:10 Rx | John B Thu, Aug 21, 2025 | | 3rd | 14:01 Rx | Jacob Br Thu, Aug 21, 2025 |
| Jacob Br | 14:01 Rx | | | DeVonna | 14:19 Rx3 | | | Jude | :) | scaled | | Daniel P | 11:50 Rx2 | | | Scott P | 16:30 Rx2 | 165/CTB | | Lahari | 16:51 Rx3 | | | Ryan S | 20:20 Rx2 | | | Jack Y | 21:48 Rx2 | 185 | | Léa | 13:17 Rx2 | | | Noemi | 12:59 Rx3 | | | Matt A | 16:38 Rx | | | Kenia | 11:33 Rx3 | | | Avinash k | 17:35 Rx3 | | | Erin B | 13:22 Rx3 | | | Gloria | 13:13 Rx2 | | | Ben Bag | 15:44 Rx2 | 1st C2B!! 👊💥 | | Evion | 18:00 Rx2 | | | John B | 13:10 Rx | | | Alex H | 21:58 Rx | | | Emily M | 12:14 Rx2 | | | Rhonda D | 13:13 Rx3 | | | Charity | 14:30 | 3 Rounds | | Gabrielle | 15:17 Rx3 | 85 | | Matthew Wo | 12:08 Rx | | | Tim G | 13:07 Rx2 | | | Nilsson | 15:58 Rx2 | w/ some 🦋 | | Benjamin | 14:50 Rx3 | | | Lisa K | 15:36 Rx3 | | | Noah Ma | 15:40 Rx2 | 185 | | Vinod | 14:55 Rx3 | | | Christian L | 16:35 Rx | | | Charles S | 14:30 Rx2 | C2b | | Alice | 15:36 Rx3 | | | Sarah B | 14:55 Rx2 | | | Nelson S | 14:10 Rx2 | | | Aaron | 15:37 Rx2 | | | Jesus | 14:20 Rx | | | Sam ra | 15:24 Rx3 | |
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Warm up Thursday August 21 2025 (No Results Tracked) General warm up 15 t-extensions on foam roller 15/15 banded side steps :45/:45 couch stretch 3/3 worlds greatest stretch 10 arm circles (forward/backward) 3 Rounds 0:45 bike, building 25 plate hops 0:10 dead hang + 5 scap pulls + 5 kips 3 clean deadlift + 3 muscle cleans + 3 front squats w/ barbell Specific warm up 1 - 3 strict pull ups 3 pull ups 3 chest to bar or hardest pull up 3 clean high pull 3 - 5 high hang squat clean 3 - power clean Build to 60% for the strength portion
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Warm Up 22 August 2025 (Time) 1:00 Row 5 Inchworms with push-up 10 plank knee to opposite elbow 5 seal to down dog 2/2 worlds greatest stretch 1:00 Row T-spine twists on foam roller Elevated child’s pose Wall clocks 10 pass throughs 10 scap push ups or CARs 10 hollow rocks 10 Superman pulses or rocks 6–8 piked shoulder shrugs 2 rounds of: 5 Good mornings 5 Front rack elbow raises 5 Strict press 5 Push press 3 Push jerks 2–3 Jumping pulls on rope (no feet) 2–3 J-hook or clamp practice (scaled option: 3–4 rope pulls from seated) 1–2 Controlled rope climbs (scale to half rope or J-hook pulls) EMOM
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