WOD Blog
 | Mon, May 4 |  |
 | Happy Birthday: Samantha Sy & Sara P & Leslie S |
| MONDAY 4 MAY 2026 | WARM UP MONDAY 4 MAY 2026 |
MONDAY 4 MAY 2026 (Reps, Rx2, Rx3) EMOM x 10: 1 Back Squat @ 80%+ Tempo: 20x1 (2-second descent / no pause / fast concentric) 'Hornet' 7:00 AMRAP For Reps: 3-5-7-9-11 ... Strict Handstand Push-Ups 5-8-11-14-17 ... Deadlifts Score: Total Reps Goal: 85-110 Reps Rx: sHSPU | 155/225lb Rx2: 2in riser or HSPU | 125/185lb Rx 3: Elevated piked HSPU | 95/135lb or alt
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| 1st | 77 Rx2 | Kelley M Mon, May 4, 2026 | | 2nd | 71 Rx2 | Lauren B Mon, May 4, 2026 | | 3rd | 68 Rx2 | Dawn T Mon, May 4, 2026 | | 1st | 94 Rx | John B Mon, May 4, 2026 | | 2nd | 72 Rx | Christian L Mon, May 4, 2026 | | 3rd | 48 Rx | Ben Bar Mon, May 4, 2026 |
| Jacob Br | 42 Rx2 | | | Saba | 92 Rx3 | Db press | | Shashank g | 69 Rx3 | | | Lisa K | 59 Rx2 | 2 mats | | SHYAMVINOD | 73 Rx3 | Db press | | Mauricio | 102 Rx3 | | | Ben Bar | 48 Rx | | | Scott P | 73 Rx2 | 205 | | Jack Y | 52 Rx3 | | | James †| 90 Rx3 | | | Cody P | 91 Rx3 | | | Navaneetha | 90 Rx3 | | | Samantha Sy | 66 Rx2 | | | Kelley M | 77 Rx2 | sHsPU 2inch riser | | Sreenath | 62 Rx3 | | | Dawn T | 68 Rx2 | | | Léa | 101 Rx3 | | | Lauren B | 71 Rx2 | | | Shiva | 86 Rx3 | 185 | | Erin B | 90 Rx3 | | | Shashank K | 75 Rx3 | | | Nichole | 66 Rx2 | 155lb DL | | Rebecca F | 126 Rx3 | | | Presley | 87 Rx3 | 95 | | Joanna | 106 Rx3 | | | Penelope | 128 Rx3 | | | Chelsea B | 83 Rx3 | 125 | | Sam z | 101 Rx3 | | | Marcus | 93 Rx3 | | | Anthony | 62 Rx2 | | | Ben Bag | 73 Rx3 | | | John B | 94 Rx | | | Justin B | 123 Rx3 | RX DL | | Lynn B | 108 Rx3 | | | Cole D | 65 Rx2 | | | Brian H | 90 | Mod | | Prathap | 86 Rx3 | | | Dee S | 103 Rx3 | RX DL | | Nilsson | 74 Rx2 | | | Christian L | 72 Rx | | | Steven L | 83 Rx2 | | | Alice | 90 Rx3 | | | Whitney | 87 Rx3 | 125# DL | | Nelson S | 85 Rx3 | 225# DL | | Aaron | 108 Rx3 | |
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WARM UP MONDAY 4 MAY 2026 (No Results Tracked) Warm Up 2:00 Jog or bike -- 2 Sets 5/5 World's Greatest Stretch :15/:15 Pigeon Pose 10 Down Dog + Up Dog 10 Down Dog Toe Touches 5 Down Dog Piked Push-Up -- Specific Prep 2 Sets: w/ Empty Barbell 5 Romanian Deadlifts 5 Upright Rows 5 Strict Press 5 Good Mornings 5 Back Squats -- Take Barbell to the Rack, Add Loads -- 5 Back Squats @ 40-50% 3 Back Squats @ 50-60% 3 Back Squats @ 60-70% 2 Back Squats @ 70-75% -- Then Load Weight on the Barbell -- Strength Session -- Primer 2 Sets at working pace: 10 Deadlifts @ light / warm-up load 3 Eccentric HSPU / Elevated Piked HSPU 5 Deadlifts @ moderate / warm-up load 3 sHSPU/HSPU/Elevated Piked HSPU or alt. 3 Deadlifts @ working load Use this to confirm Deadlift loading and handstand push-up access and set size before 'Hornet' begins.
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