WOD Blog
 | Fri, Apr 24 |  |
| Friday 24 April 2026 | Warm up Friday 24 April 2026 |
Friday 24 April 2026
(Rounds, Rx2, Rx3)
14:00 To Establish 2Rep Overhead Squat
Every 2:00
8 @ Light
6 @ Mod
4 @ Mod Hevy
2,2,2,2
AMRAP 15
5 Power Snatch 95/135 | 65/95 | 45/75
24 BW Step Ups 20/24 | 16/20 | Alt
3 Bar Muscle ups | c2b | best pull up
| 0% |  | |  | 0% |
| 1st | 7+25 Rx3 | Joanna Fri, Apr 24, 2026 | | 2nd | 6+9 Rx3 | Léa Fri, Apr 24, 2026 | | 3rd | 6+5 Rx3 | Navaneetha Fri, Apr 24, 2026 | | 1st | 5+12 Rx | Luke Sy Fri, Apr 24, 2026 | | 2nd | 4+10 Rx | Jacob Br Fri, Apr 24, 2026 | | 3rd | 6+16 Rx2 | Elijah A Fri, Apr 24, 2026 |
| Jacob Br | 4+10 Rx | | | Saba | 6 Rx3 | | | Shashank g | 4+4 Rx2 | | | Ravi | 4 Rx3 | | | DeVonna | 5+5 Rx3 | | | SHYAMVINOD | 3 Rx3 | | | Mauricio | 6+22 Rx3 | | | Scott P | 6+11 | Mod | | James †| 6 Rx3 | | | Luke Sy | 5+12 Rx | | | Vishnuvardhan | 6+5 Rx3 | 95/24 | | Erin B | 5+8 Rx3 | Pull ups! 💥 | | Léa | 6+9 Rx3 | Box BMU | | Prathap | 4+15 Rx2 | | | Shashank K | 6 Rx3 | | | Chelsea B | 6+2 | Mod: DB sn | | Dee S | 4+19 Rx3 | 135 | | Alice | 5+24 Rx3 | | | Nelson S | 4+19 Rx3 | 135 | | Marcus | 5 Rx3 | | | Shiva | 6+15 Rx3 | | | Elijah A | 6+16 Rx2 | 115 | | Charles S | 5+13 Rx2 | 115 | | Joanna | 7+25 Rx3 | | | Navaneetha | 6+5 Rx3 | | | Nilsson | 5 | Mod: kbs | | Sam ra | 6 Rx2 | |
|
Warm up Friday 24 April 2026
(Time)
2 rounds:
* 100m run
* 10 air squats
* 10 PVC pass-throughs
* 8 kip swings
4:00
T-spine opener
Green band shoulder mob
* 2 rounds:
* 10 PVC overhead squats (slow + controlled)
* 8 scap push-ups
* 10 Sampson stretch
* 20-sec squat hold w/ elbows pushing knees out
With empty bar
* 5 Snatch grip RDL
* 5 Snatch high pulls
* 5 Muscle snatch
* 5 Overhead squats
* 3 Snatch balance
| 0% | | | | 0% |
|
