WOD Blog
 | Tue, May 5 |  |
| TUESDAY 5 MAY 2026 | WARM UP TUESDAY 5 MAY 2026 |
TUESDAY 5 MAY 2026 (Reps, Rx2, Rx3) Spend 10:00--15:00 Practicing Progressions / Building into Modifications for the Day Box Bar Muscle-Up Low Bar Banded Muscle-Up Banded Bar Muscle-Up 'Spirit' For Time: 4 Sets 3:00 AMRAP / 1:00 Rest 80 Double Unders 24 Dual Kettlebell Farmers Lunges Max Bar Muscle-Ups in Remaining Time *Workout is over once you reach 30 BMU, 40 C2B, or 60 Pull Up or scale Time Cap: 16:00 Score: Reps Goal: 10:30-16:00 Rx: DU | Lunge @ 35/53lb | BMU Rx2: 60 DU | 18 Lunges | 40 C2B Rx 3: 120 SU | 18 Lunges @ alt. | 60 PU or alt.
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| 1st | 12 Rx | Nichole Tue, May 5, 2026 | | 2nd | 20 Rx2 | Kelley M Tue, May 5, 2026 | | 3rd | 14:48 Rx3 | Erin B Tue, May 5, 2026 | | 1st | 30 Rx | Dylan Wa Tue, May 5, 2026 | | 2nd | 25 Rx | Christian L Tue, May 5, 2026 | | 3rd | 9 Rx | Luke Sy Tue, May 5, 2026 Matt A Tue, May 5, 2026 |
| Jacob Br | 💪🏼 | scaled | | Saba | 25 Rx3 | 25 pu | | Shashank g | 42 Rx3 | 42 pu | | SHYAMVINOD | 68 Rx3 | 68 rr | | Ravi | 16 Rx3 | 16 rr | | Lisa K | 27 Rx3 | 27 pu | | Mauricio | 60 Rx3 | 14:38 | | Dylan Wa | 30 Rx | 10:01 | | Scott P | 31 Rx3 | C2b | | Ben Bar | 40 Rx2 | 14:20 | | James | 60 Rx3 | 14:22 | | Kelley M | 20 Rx2 | BMU | | Navaneetha | 57 Rx3 | | | Dawn T | 35 Rx3 | | | apurva s | 24 Rx3 | | | Erin B | 14:48 Rx3 | | | Matt A | 9 Rx | | | Lindsay R | MOD | MoD | | Sreenath | 30 Rx3 | | | Nichole | 12 Rx | | | Viswanath | 12 Rx3 | BMU | | Shashank K | 44 Rx3 | | | Vishnuvardhan | 42 Rx3 | | | Joanna | 64 Rx3 | 15:53 | | Léa | 37 Rx3 | DU | BW L | C2B | | Marcus | 25 Rx3 | | | Ben Bag | 15 Rx3 | 35 | DU | C2B | | Chelsea B | 17 Rx3 | 35 | DU | PU | | Lauren B | 19 Rx3 | BMU | | Anthony | 🐳💩 | | | Gloria | :) | | | Luke Sy | 9 Rx | | | Brian H | 40 Rx3 | 15:59 BMU | 60 DU | | Sam z | 6 Rx | BMU | | Nelson S | 30 Rx3 | 53#, PU | | Noemi | 20 Rx3 | Box BMU | | Cole D | 28 Rx2 | BMU | | Justin B | 30 Rx2 | 15:50 BMU | | Kenia | 56 Rx3 | Banded PU | | Angel | 29 Rx3 | | | Lynn B | 21 Rx3 | Banded PU | | Mason L | 15 Rx3 | BMU | Rx | SU | | Steven L | 60 Rx3 | 13:37 | | Dee S | ✅ | 👊 | | Prathap | 40 Rx2 | 15:45 | | John B | 26 Rx2 | BMU | | Avalin | 25 Rx3 | KPUs | | Whitney | 37 Rx3 | 26lbs, jpu | | Christian L | 25 Rx | | | Aaron | 32 Rx3 | 35lbs, rr |
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WARM UP TUESDAY 5 MAY 2026 (No Results Tracked) Warm Up 2:00 Jog or bike Banded Lat - 2 Sets: :30 Jump Rope (Singles / Doubles / Practice) 10 Cossack Squats (Slow and Controlled) 10 Alternating Scorpions (2 sec Pause in Stretch) 8/8 Single Leg Crossbody Romanian Deadlift 8 Scapular Pull-Ups 8 Ring Rows or 6/6 Single Arm Ring Rows -- Specific Prep 20 Double Unders or 30 Single Unders 8 Bar Kip Swings (Tight Hollow to Arch Positions) 6 Dual Kettlebell Farmers Lunges @ Warm-Up Loads 20 Double Unders or 30 Single Unders 4 Jumping Pull-Ups (Controlled Eccentric) or 8 Ring Rows 2020 Tempo 4 Dual Kettlebell Farmers Lunges @ Working Loads Then Transition to Specific Bar Muscle-Up Progression -- Primer 2 Sets at working pace: 20 Double Unders 4 Dual Kettlebell Farmers Lunges @ working load 2 Bar Muscle-Ups or scale Use this to confirm jump rope efficiency, kettlebell loading, and Bar Muscle-Up modification before 'Spirit' begins.
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