WOD Blog
 | Wed, May 6 |  |
| WEDNESDAY 6 MAY 2026 | WARM UP WEDNESDAY 6 MAY 2026 |
WEDNESDAY 6 MAY 2026 (Time, Rx2, Rx3) 10:00 EMOM 1 Bench Press @ 80%+ Increase loads to a strong single across the EMOM. Every rep is completed above 80% of 1RM Bench Press. Tempo: 20x1 'Blackhawk' For Time: 2 Rounds 30/24 Calorie Row 24 Burpee Box Jump Overs 18 Power Snatches *Burpee Box Jump Overs can be Lateral or Facing Time Cap: 18:00 Score:Time Goal: 12:00-15:00 Rx: 20/24' Box | 75/115 Rx2: 20/24' Box | 65/95 Rx 3: 16/20' or alt. Box | 45/65 or alt.
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| 1st | 12:44 Rx | Nichole Wed, May 6, 2026 | | 2nd | 16:38 Rx | Samantha Sy Wed, May 6, 2026 | | 3rd | 16:55 Rx | Dawn T Wed, May 6, 2026 | | 1st | 13:07 Rx | John B Wed, May 6, 2026 | | 2nd | 16:38 Rx | Luke Sy Wed, May 6, 2026 | | 3rd | 16:41 Rx | Jacob Br Wed, May 6, 2026 |
| Jacob Br | 16:41 Rx | | | Shashank g | 18:00 Rx3 | | | SHYAMVINOD | 18:00 Rx3 | | | Ravi | 18:00 Rx3 | | | DeVonna | 17:03 Rx3 | Step-overs | | Ben Bar | 13:04 Rx2 | | | James †| 14:23 Rx3 | | | Navaneetha | 18:00 Rx3 | | | Vishnuvardhan | 15:37 Rx3 | | | Shiva | 11:44 Rx3 | | | Kelley M | 11:36 Rx2 | | | Nichole | 12:44 Rx | | | Lindsay R | 11:17 | MOD | | Shashank K | 16:49 Rx3 | | | Viswanath | 17:59 Rx2 | | | Sreenath | 17:40 Rx3 | | | Sam z | 16:07 Rx2 | | | Tabor | 18:00 Rx2 | | | Anthony | 18:00 Rx2 | | | Luke Sy | 16:38 Rx | | | Samantha Sy | 16:38 Rx | | | John B | 13:07 Rx | | | Lynn B | 14:53 Rx3 | | | Kenia | 15:05 Rx3 | | | Nelson S | 17:25 Rx3 | 115 | | Marcus | 16:41 Rx3 | | | Emily M | 15:05 | Bike | | Dawn T | 16:55 Rx | | | Angel | 18:00 Rx3 | | | Presley | 16:56 Rx3 | | | Penelope | 16:19 Rx3 | | | Rebecca F | 15:58 Rx3 | | | Chanikya | 17:55 Rx3 | | | Rusty | 17:49 Rx3 | | | Rhonda D | 18:00 | Bike; 12 snatches | | Dee S | 18:00 Rx | 12 snatches | | Steven L | 16:58 Rx2 | | | Charles S | 17:55 Rx | | | Paisley | 11:58 | Mod | | Aaron | 16:40 Rx3 | 75 | | Joanna | 🩹 | scaled |
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WARM UP WEDNESDAY 6 MAY 2026 (No Results Tracked) 2 Sets 1:00 Row (or other cardio as choice) 5 Inchworm Push-Ups 20 Bear Plank Shoulder Taps 10 Deep Lunge Mountain Climbers 10 Crossover Box Step-Overs 5 Box Jumps Specific Warm-Up 2 Sets 9/7 Calorie Row 6 Hang Muscle Snatch 6 Snatch Grip Push Press 4 No Jump Burpees 4 Box Jump Overs - Bench Press Barbell to the Rack 5 Bench Press @ 40-50% 3 Bench Press @ 50-60% 3 Bench Press @ 60-70% 2 Bench Press @ 70-75% - Then Load to Working Weight on Barbell. - Strength piece - Prep and Primer (After the Bench Press) 2 x 3 Power Snatch, light (S1) / moderate (S2) - 9/7 Calorie Row 5 Burpee Box Jump Overs 3 Power Snatch @ Working Loads Primer 2 Sets at working pace: 3 Power Snatch @ working load 5 Burpee Box Jump Overs 9/7 Calorie Row Use this to confirm Power Snatch loading and burpee box jump over standard before 'Blackhawk' begins.
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