WOD Blog
 | Mon, Mar 16 |  |
 | Happy Birthday: Addie L |
| Monday 16 2026 | Warm Up Monday 16 March 2026 | Other Results |
Monday 16 2026
(Rounds, Rx2, Rx3)
Strength: 6-4-2-2-2
Back Squat*
Start Moderate-Heavy and build to Heavy 2-Rep.
AMRAP 12
10/12 bike
15 KB Goblet Squats 53/70 | 35/53 | 25/35
10 Russian KB Swings
| 0% |  | |  | 0% |
| 1st | 4+15 Rx | Samantha Sy Mon, Mar 16, 2026 | | 2nd | 4+3 Rx | Whitney Mon, Mar 16, 2026 | | 3rd | 4+24 Rx2 | Lynn B Mon, Mar 16, 2026 | | 1st | 6+12 Rx | Justin B Mon, Mar 16, 2026 | | 2nd | 6+9 Rx | Jacob Br Mon, Mar 16, 2026 | | 3rd | 5+12 Rx | Luke Sy Mon, Mar 16, 2026 |
| Jacob Br | 6+9 Rx | 315 | | Luke Sy | 5+12 Rx | 315 | | James | 4+12 Rx2 | | | Matt A | 5+9 Rx | | | Scott P | 4+6 Rx | 225 | | Prathap | 4 Rx2 | 215 | | Erin B | 4+9 Rx3 | | | Viswanath | 4+24 Rx2 | | | Chelsea B | 4+15 Rx2 | | | Noemi | 4+7 Rx3 | | | Kenia | 4+3 Rx3 | | | Ben Bag | 4+20 Rx2 | | | Anthony | 4+2 Rx2 | | | Shelli G | 4+10 Rx2 | | | Dago | 4+8 Rx3 | | | Vishnuvardhan | 4+24 Rx2 | | | Rees | 3+7 Rx2 | | | Joanna | 5+10 Rx3 | | | Marcus | 5+9 Rx3 | | | Charity | 3 Rx3 | | | Justin B | 6+12 Rx | | | Samantha Sy | 4+15 Rx | | | Chanikya | 4+12 Rx3 | | | Lynn B | 4+24 Rx2 | | | John B | 5+6 Rx | | | Charles S | 4 Rx | | | Christian L | 4+23 Rx | | | Lisa K | 4+10 Rx2 | | | Angel | 4+16 Rx2 | | | Dee S | 4 Rx | | | Aaron | 4+1 Rx2 | | | Whitney | 4+3 Rx | | | Nelson S | 4+12 Rx | 345 |
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Warm Up Monday 16 March 2026
(Time)
2 Rounds:
1:00 bike
5 Boot strappers
10 Glute Bridges
10 Leg swings
Banded Lateral Walks (each direction)
Couch stretch
90/90 hip rotation
8 KB Deadlifts (light)
8 Goblet Squats (light, pause at bottom)
With Empty Bar:
8 Back Squats
5 Tempo Back Squats (3 sec down)
Then Build:
5 reps @ light
4 reps @ moderate
Begin working sets: 6-4-2-2-2
WOD Prep
1 Round:
5 cal
8 KB Goblet Squats
8 Russian KB Swings
| 0% | | | | 0% |
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