WOD Blog
 | Wed, Jan 7 |  |
 | Happy Birthday: Mason L & Chelsea I |
| Wednesday 7 January 2026 | Warm up 7 Jan 2026 |
Wednesday 7 January 2026 (Time, Rx2, Rx3) Build to a Heavy Complex of: TC 10 Deadlift Power Clean Hang Full Clean Then 4 rounds of: 5 Deadlifts 95/135 | 75/115 | Alt Wt 5 PWR Clean 5 Hang Full Clean 500 M Row
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| 1st | 13:37 Rx | Kelley M Wed, Jan 7, 2026 | | 2nd | 15:22 Rx | Samantha Bu Wed, Jan 7, 2026 | | 3rd | 15:31 Rx | Emily M Wed, Jan 7, 2026 | | 1st | 11:45 Rx | Justin B Wed, Jan 7, 2026 | | 2nd | 13:00 Rx | Jacob Br Wed, Jan 7, 2026 | | 3rd | 13:51 Rx | Matthew Wo Wed, Jan 7, 2026 |
| Jacob Br | 13:00 Rx | 225 | | Saba | :) | scaled | | Mason M | 14:02 Rx | 245 | | Mauricio | 17:46 Rx3 | 145 | | James â | 18:04 Rx2 | 145 | | Nichole | :) Rx | 135 | | Vishnuvardhan | 19:30 Rx3 | | | Navaneetha | 19:35 Rx3 | | | Lauren B | 19:23 Rx2 | | | Shashank K | 19:09 Rx3 | | | Lindsay R | 14:16 | DBs | | Kelley M | 13:37 Rx | | | Ananya | 18:01 Rx3 | | | Samantha Bu | 15:22 Rx | | | Leslie S | 19:03 Rx3 | | | Shelli G | 19:35 Rx2 | 85 | | Jess | 20:00 Rx2 | | | Joanne | 20:00 Rx3 | | | Chelsea B | 18:30 Rx2 | | | Evion | 19:28 Rx2 | | | Anthony | 20:00 Rx2 | | | Shiva | 16:41 Rx2 | | | Luke Sy | 13:57 Rx | | | Josalin | 20:00 Rx3 | | | Emily M | 15:31 Rx | 135 | | Dawn T | :) Rx | 3 Rds RX | | Justin B | 11:45 Rx | | | Tim G | 17:23 Rx | | | Matthew Wo | 13:51 Rx | 275# | | ASHLYN | 16:00 Rx3 | | | Lisa K | 19:58 Rx2 | | | Nelson S | 19:53 Rx | | | Charles S | 17:49 Rx | | | Avinash k | 19:19 Rx2 | | | Christian L | ð | Comp prep | | Shashank g | 20:10 Rx2 | | | Alice | 18:49 Rx3 | | | Cole D | 18:19 Rx | | | Whitney | 16:33 Rx3 | 65# | | Chanikya | 18:05 Rx3 | |
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Warm up 7 Jan 2026 (Time) Foam roll during whiteboard time 1:00 row 8 twisted cross 8 Spider-Man 8 bootstrappers 8 glute bridge 10 good mornings 1:00 row Banded leg stretch :30 sec T-spine (grab bar/post above head) :30 sec figure 4 :30 sec couch stretch :30 sec post squat 5 DL 5 high pulls 3 muscle clean 3 power clean 3 hang full clean Build to 50-60% of hang clean 1RM Strength TC 10 Reset bar to WOD weight and prep for WOD
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