WOD Blog
 | Thu, Apr 9 |  |
| Thursday 9 April 2026 | Warm Up Thursday 9 April 2026 |
Thursday 9 April 2026 (Rounds, Rx2, Rx3) Not For Time 3 Sets: Max Strict Pull Ups, into 2/2 Turkish Get Ups 20 Sit Ups 10 Goblet Step Ups 1:00 Cardio Choice (Run, Bike) -into- 2x AMRAP 6 10 KBS 35/53 | 26/35 | 15/26 4 Pistols | Plate or Band Assisted | To Target -Rest 3:00 b/t AMRAPS-
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| 1st | 17+11 Rx | Chelsea I Thu, Apr 9, 2026 | | 2nd | 12+1 Rx | Gloria Thu, Apr 9, 2026 | | 3rd | 15 Rx2 | Noemi Thu, Apr 9, 2026 | | 1st | 17 Rx | Matt A Thu, Apr 9, 2026 | | 2nd | 5+11 Rx | Luke Sy Thu, Apr 9, 2026 | | 3rd | 14 Rx2 | Sam ra Thu, Apr 9, 2026 |
| Whitney | 11 Rx3 | | | Scott P | 11+3 Rx2 | | | Norm | 12+5 Rx3 | | | Chelsea I | 17+11 Rx | | | Matt A | 17 Rx | | | Erin B | 12+9 Rx2 | | | Shashank K | 12+12 Rx3 | | | Luke Sy | 5+11 Rx | | | Samantha Sy | 11 Rx2 | | | Rusty | 12 Rx3 | | | Tabor | 8+10 Rx3 | | | Presley | 15+10 Rx3 | | | Penelope | 13+13 Rx2 | | | Rebecca F | 13+10 Rx2 | | | Kenia | 14 Rx2 | | | Noemi | 15 Rx2 | | | Vinod | 11+10 Rx2 | | | Gloria | 12+1 Rx | | | Angel | 12+2 Rx2 | | | Chanikya | 💪 | scaled | | Navaneetha | 11+ 5 Rx3 | | | Sreenath | 10+5 Rx3 | | | Sam ra | 14 Rx2 | |
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Warm Up Thursday 9 April 2026 (Time) 1:00 easy cardio (bike, jog) 2 rounds: 10 Air Squats 10 PVC Pass Throughs 10 Alternating Lunges 5 Inchworms + push-up 5–8 Ring Rows or Scap Pull-Ups 10 Banded Lat Pull Downs 10 Banded Face Pulls 10 Dead Bugs (slow & controlled) 10 Sit-Ups 2/side Partial Turkish Get-Ups (elbow to hand) Turkish Get-Up Flow (light) 1–2 reps per side, slow and controlled Single-Leg & Pistol Prep 8/side Box Step-Ups (bodyweight) 5/side Assisted Pistols (use rig, band, or plate) 1 round 5 Light Kettlebell Swings 2/side Full Turkish Get-Ups (light/moderate) 5 Goblet Step-Ups 5 Sit-Ups 3–5 Pull-Ups (or scaling option)
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