WOD Blog
 | Sat, Mar 7 |  |
 | Gymversary: Joe W(9) |
| Saturday 6 March 2026 | Warm Up Saturday 7 March 2026 |
Saturday 6 March 2026
(Time, Rx2, Rx3)
Partner WOD
AMRAP 20
6 Wall walks | Half WW | Elev Inchworms
6 Deadlift 155/225 | 125/205 | alt wt
18/21 Cal Bike | Rx3 12/15 Cal Bike
| 0% |  | |  | 0% |
| 1st | 7+21 Rx | Nichole Sat, Mar 7, 2026
Dawn T Sat, Mar 7, 2026 | | 2nd | 6+17 Rx3 | Presley Sat, Mar 7, 2026 | | 3rd | 7 Rx3 | Penelope Sat, Mar 7, 2026
Rebecca F Sat, Mar 7, 2026 | | 1st | 7 Rx | Steven L Sat, Mar 7, 2026 | | 2nd | 8+3 Rx | Jacob Br Sat, Mar 7, 2026
Luke Sy Sat, Mar 7, 2026 | | 3rd | 6+17 Rx2 | Rusty Sat, Mar 7, 2026 |
| Rebecca F | 7 Rx3 | | | Penelope | 7 Rx3 | | | Rusty | 6+17 Rx2 | | | Presley | 6+17 Rx3 | | | Luke Sy | 8+3 Rx | | | Jacob Br | 8+3 Rx | | | Dawn T | 7+21 Rx | | | Lauren I | 👸🏻 Rx | | | Lindsay R | 9+4 Rx3 | | | Lexi | 👸🏻 Rx | | | Nichole | 7+21 Rx | | | Marcus | 9+4 Rx3 | | | Aaron | 6+2 Rx3 | | | Viswanath | 6+2 Rx3 | | | Dee S | 7 Rx3 | | | Steven L | 7 Rx | |
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Warm Up Saturday 7 March 2026
(Rounds, Rx2, Rx3)
2 Rounds:
1:00 Easy Bike
10 Air Squats
10 Alternating Spiderman Lunges
10 Glute Bridges
20 sec Plank Hold
Movement Prep (2 Rounds)
6 Inchworms + Shoulder Taps
8 Banded Good Mornings
10 Scap Push-Ups
10 Empty Bar RDLs
Specific Prep
Deadlift Build
6 Deadlifts (light warm-up weight)
4 Deadlifts (moderate weight)
Focus on bracing and hamstrings.
Wall Walk Prep
6 Pike Shoulder Taps or Box Shoulder Taps
2 Controlled Wall Walks or Partial Walks
Bike Prep
:30 Moderate Pace
:15 Hard Effort
Ready for Workout
6 Wall Walks | Half WW | Elevated Inchworms
6 Deadlift 155/205 | 125/185 | 105/165
18/21 Cal Bike | Rx3 12/15 Cal Bike
| 0% | | | | 0% |
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