WOD Blog
 | Wed, Jan 14 |  |
 | Happy Birthday: Shelli G |
| Wednesday 14 January 2026 | Warm up Jan 14 2026 |
Wednesday 14 January 2026 (Time, Rx2, Rx3) Strength: Front squat 5X8 50-60% 4 rds for time of: TC15 8 Front squat 65/95 | 45/75 | Barbell (from floor) 8 Pullups | Jumping Neg | Ring Rows 8 KB Swings 100 M waiters walk 35/53 | 26/35 | 15/26
| 0% |  | |  | 0% |
| 1st | 7:54 Rx | Nichole Wed, Jan 14, 2026 | | 2nd | 8:38 Rx | Kelley M Wed, Jan 14, 2026 | | 3rd | 9:42 Rx | Samantha Bu Wed, Jan 14, 2026 | | 1st | 7:26 Rx | Justin B Wed, Jan 14, 2026 | | 2nd | 8:30 Rx | Luke Sy Wed, Jan 14, 2026 | | 3rd | 8:33 Rx | Jacob Br Wed, Jan 14, 2026 |
| Jacob Br | 8:33 Rx | | | Saba | 11:50 Rx2 | | | Mason M | 8:53 Rx | | | DeVonna | 14.08 Rx2 | | | Jack Y | 15:00 Rx | | | Vishnuvardhan | 11:50 Rx2 | | | Lindsay R | 10:12 | Back squats | | Navaneetha | 11:45 Rx3 | | | Steven T | 13.20 Rx3 | | | Kelley M | 8:38 Rx | | | Nichole | 7:54 Rx | | | Misty T | 13:07 Rx3 | | | Elijah | 13:49 Rx | | | Chelsea B | 15:00 Rx2 | 16:00 | | Ben Bag | 🤠| scaled | | Joanne | 14:00 Rx3 | | | Shelli G | 13:24 Rx2 | 🎉 🥳 | | Mason L | 10:45 Rx | | | Lauren B | 8:45 Rx2 | | | Anthony | 14:47 Rx | | | Samantha Bu | 9:42 Rx | | | Luke Sy | 8:30 Rx | | | Emily M | 10:21 Rx | | | Charity | 12:36 Rx3 | | | Jess | 12:51 Rx3 | | | Leslie S | 12:26 Rx3 | | | John B | 8:42 Rx | | | Brian H | 10:53 Rx2 | | | Justin B | 7:26 Rx | | | Rees | 12:10 Rx2 | | | Felipe | 9:08 Rx2 | | | Vinod | 11:10 Rx2 | | | Lisa K | 9:18 | Modified for injury | | Viswanath | 13:00 Rx2 | | | Sarah B | 12:47 Rx | | | Charles S | 10:57 Rx | | | Angel | 12:40 Rx | | | Avinash k | 13:00 Rx2 | | | Aaron | 13:50 Rx2 | | | Cole D | 11:50 Rx | | | Whitney | 12:50 Rx3 | |
|
Warm up Jan 14 2026 (Time) Foam roll 3-5 minutes 100m run 8 twisted cross 8 mountain climbers 6 inchworm to seal 8 bootstrappers 10 PVC Passthroughs 10 good mornings 10/10 leg swings 100m run :30 sec couch stretch :30 sec figure 4 :30 sec pigeon Banded shoulder stretch :10 sec dead hang 5 scap pulls 5 kip swings 5 strict pull ups 5 kipping pull ups 5 KB DL 5 RKBS 5 KBS 4/4 KB push press 100m waiter walk (swap arms at turn around) 5 DL 5 high pulls 3 cleans 3 tempo front squats Build bar to 50-60%. WOD
| 0% |  | |  | 0% |
|