WOD Blog
 | Fri, May 8 |  |
 | Happy Birthday: Norm |
| FRIDAY 8 MAY 2026 | WARM UP FRIDAY 8 MAY 2026 |
FRIDAY 8 MAY 2026 (Reps, Rx2, Rx3) Every 2:00 x 5 Sets: 2 x Clean Grip Deadlift + Low Hang Power Clean *Rest 10 seconds between reps within each set Start at 70% of 1RM Clean and build to a heavy for the day across all five sets. 'Blackbird' For Reps 4 Sets: 3:00 AMRAP / 1:00 Rest 3 Power Cleans 3/3 Single Dumbbell Deficit Push-Ups 9 Single Dumbbell Box Step-Overs * pick up where you left off Score: Total Reps Goal: 2+ Rounds (36 Reps) Per Set Rx: 105/155lb | 35/50 | 20/24' Rx2: 95/135lb | 25/35 | 20/24' Rx3: 55/75lb | Alt. or body weight | 16/20'
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| 1st | 199 Rx | Nichole Fri, May 8, 2026 | | 2nd | 180 Rx | Emily M Fri, May 8, 2026 | | 3rd | 171 Rx | Dawn T Fri, May 8, 2026 | | 1st | 203 Rx | Mason M Fri, May 8, 2026 | | 2nd | 199 Rx | John B Fri, May 8, 2026 | | 3rd | 172 Rx | Matt A Fri, May 8, 2026 |
| Jacob Br | 165 Rx | | | Saba | 127 Rx3 | 85 lb | 25 lb | 20 inch | | Shashank g | 135 Rx2 | | | Ravi | 126 Rx3 | | | Scott P | 172 Rx2 | | | Ben Bar | 159 Rx | | | James †| 114 Rx2 | | | Dawn T | 171 Rx | | | Nichole | 199 Rx | | | Joanna | 155 Rx3 | | | Léa | 156 | MOD | | Vishnuvardhan | 145 Rx3 | | | Matt A | 172 Rx | | | Shiva | 165 Rx2 | | | Viswanath | 139 Rx2 | | | Nelson S | 120 Rx2 | | | Shashank K | 153 Rx3 | | | Erin B | 167 Rx3 | | | Chanikya | 201 Rx3 | | | Prathap | 162 Rx2 | | | Gloria | 149 Rx | | | Leslie S | 142 Rx3 | | | Chelsea B | 151 Rx | | | Jess | 144 Rx3 | | | Dee S | 147 Rx | Updated math on PU 8 sets of 6 instead of 3 | | Ben Bag | 147 Rx | Can’t math | | John B | 199 Rx | | | Vinod | 181 Rx2 | | | Lisa K | 153 Rx | | | Alice | 162 Rx3 | | | Lynn B | 185 | Mod: DL, bench pr | | Sreenath | 168 Rx2 | | | Navaneetha | 165 Rx3 | | | Emily M | 180 Rx | | | Mason M | 203 Rx | |
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WARM UP FRIDAY 8 MAY 2026 (No Results Tracked) Warm Up 2 Sets: 10 Bend and Bows 10 Alternating Overhead Tricep / Lat Stretch 6 Box Step-Ups + 6 Crossover Box Step-Overs 8/8 Banded Shoulder External Rotations 8/8 Banded Shoulder Internal Rotations -- 3 Clean Grip Deadlifts (Empty Barbell From Mid-Shin) 3 Low Hang Muscle Cleans 3 Low Hang Power Cleans - Add Loads (light / warm-up) - 3 x (1 Clean Grip Deadlift + Low Hang Power Clean) - Then ... Take 3-4 Sets (5 minutes) to build to starting loads on the bar. -- Primer 2 Sets at working pace: 3 Power Cleans @ working load 3/3 Single Dumbbell Deficit Push-Ups (one hand on dumbbell) 6 Single Dumbbell Box Step-Overs @ working weight and height Use this to confirm Power Clean loading, push-up setup, and box step-over variation before 'Blackbird' begins.
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