WOD Blog
 | Thu, Aug 28 2025 |  |
 | Gymversary: Emily M(2) |
| Thursday 28 August 2025 | Warm Up Thursday 28 August 2025 |
Thursday 28 August 2025 (Reps, Rx2) Back Squat: 5x4 @60/70/80/80/ 70% AMRAP 15 10/12 Cal Bike Max Unbroken Wall Balls 14/20 | 10/14 Score is total # of WBs
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| 1st | 154 Rx | Kelley M Thu, Aug 28, 2025 | | 2nd | 125 Rx | Samantha Bu Thu, Aug 28, 2025 | | 3rd | 102 Rx | Sarah B Thu, Aug 28, 2025 | | 1st | 137 Rx | Matthew Wo Thu, Aug 28, 2025 | | 2nd | 135 Rx | Jacob Br Thu, Aug 28, 2025 | | 3rd | 129 Rx | Matt A Thu, Aug 28, 2025 |
| Jacob Br | 135 Rx | | | Saba | 66 Rx2 | | | Mauricio | 118 Rx2 | | | Scott P | 117 Rx | | | Lauren B | 75 Rx2 | | | Jack Y | 75 Rx | | | James †| 90 Rx2 | | | Ryan S | 105 Rx | | | Matt A | 129 Rx | | | Kelley M | 154 Rx | | | Nilsson | 100 Rx | | | Viswanath | 107 Rx2 | | | Samantha Bu | 125 Rx | | | Anthony | 86 Rx | | | Chelsea B | 79 Rx | | | Luke Sy | 121 Rx | | | Kenia | 78 Rx2 | | | Noemi | 72 Rx2 | | | Emily M | 100 Rx | | | Rhonda D | 105 Rx2 | | | Noah Ma | 117 Rx | | | Sarah B | 102 Rx | | | Johana | 84 Rx2 | | | Whitney | 75 Rx | | | Shashank g | 76 Rx2 | | | Nelson S | 100 Rx | | | Matthew Wo | 137 Rx | | | Avinash k | 88 Rx2 | | | Sam ra | 100 Rx2 | |
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Warm Up Thursday 28 August 2025 (Time) 2:00 bike 10 mountain climbers 10 hip 90/90 10 glute bridges 5 seal to down dog 5 bootstrappers 5 air squats 2:00 bike :30 Couch Stretch/side :30 Pigeon Stretch/side :30 Frog Stretch Banded Monster Walks x 10 steps each way 5/5 Knee Drives for ankle mobility Barbell Prep for Back Squat 8 Empty Bar Good Mornings 8 Empty Bar Back Squats Gradually build to 60% with 2–3 warm-up sets (5 reps each) STRENGTH Then PRIMER 10 Wall Balls (light, focus on mechanics) 6/8 Cal Bike (steady pace) 8 Wall Balls (game-pace, unbroken) 4/6 Cal Bike (hard pace)
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