WOD Blog
 | Mon, May 11 |  |
| Monday 11 May 2026 | Warm Up Monday 11 May 2026 |
Monday 11 May 2026 (Time, Rx2, Rx3) Weightlifting : Hang Snatch Complex Every 2:00 x 6 Sets: 1 Hang Snatch + 1 Low Hang Snatch Start at 75% of 1RM Snatch and build to a heavy for the day across the six sets. 'Pikachu's Thunderbolt' For Time: Every 4:00 x 4 Sets: 18 American Kettlebell Swings 18/13 Calorie Echo Bike 9 Power Snatches Score = Sum Total Time Goals: 2:00-3:00 per Set Rx: KB @ 53/35lb | Barbell @ 135/95lb Rx2: 15 KBS | 14/11 Cals | 115/75lb Rx3: 15 RKBS @ 35/26lb | 12/10 Cals | Hang Power Snatch @ 75/55lb Reset (Optional) For Quality: 4 Sets 6/side Thread the Needle :45 Sphinx Pose 6 Thoracic Extension on Roller (3 sec pause at top)
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| 1st | 15:17 Rx | Samantha Sy Mon, May 11, 2026 | | 2nd | 9:28 Rx2 | Nichole Mon, May 11, 2026 | | 3rd | 10:05 Rx2 | Kelley M Mon, May 11, 2026 | | 1st | 9:15 Rx | Justin B Mon, May 11, 2026 | | 2nd | 12:37 Rx | Nelson S Mon, May 11, 2026 | | 3rd | 12:43 Rx | Luke Sy Mon, May 11, 2026 |
| Shashank g | 13:35 Rx3 | | | SHYAMVINOD | 16;00 Rx3 | | | Ravi | 14:40 Rx3 | | | Jacob Br | 13:13 Rx | | | Scott P | 11:15 Rx3 | 95 / 53 / 14cal | | Ben Bar | 10:41 Rx2 | | | Dawn T | 11:12 Rx2 | | | James †| 9:33 Rx3 | | | Jack Y | 15:45 Rx2 | | | Viswanath | 15:40 Rx2 | | | Léa | 9:24 Rx3 | | | Kelley M | 10:05 Rx2 | 18kbs, 300m Run | | Navaneetha | 12:09 Rx3 | | | Matt A | 13:18 Rx | | | Sreenath | 11:56 Rx3 | | | Samantha Sy | 15:17 Rx | | | Lindsay R | 9:37 Rx3 | | | Nichole | 9:28 Rx2 | 18 KBS W/ 35 lb, RX bike cals, 75 lb snatch | | Shashank K | 11:45 Rx3 | | | Vishnuvardhan | 12:15 Rx3 | | | Erin B | 9:52 Rx3 | | | Prathap | 14:00 Rx3 | | | Penelope | 11:09 Rx3 | | | Rebecca F | 12:47 Rx3 | | | Presley | 12:26 Rx3 | | | Sam z | 13:14 Rx2 | Rx reps | | Tabor | 16:00 Rx2 | | | Lauren B | 11:56 Rx3 | 65# HPS | | Chelsea B | 7:55 | Mod: 35# DB sn, 35# | | Ben Bag | 7:59 | Mod: 95# PCL, 53# | | Anthony | 15:50 Rx | | | Rees | 16 | MOD | | Joanna | 12:12 | Scaled | | Lynn B | 11:41 | Scaled | | Charity | 16 Rx3 | | | Justin B | 9:15 Rx | | | Elijah A | 13:45 Rx2 | | | Marcus | 9:59 Rx3 | | | Kenia | 9:24 Rx3 | Scaled | | Noemi | 10:15 Rx3 | Scaled | | Luke Sy | 12:43 Rx | | | John B | 9:51 Rx2 | RX KB and snatch/ RX 2 cal bike | | Nelson S | 12:37 Rx | | | Steven L | 12:46 Rx2 | | | Cody P | 12:00 Rx3 | | | Dee S | 12:52 Rx | | | Whitney | 9:03 Rx3 | 45lb hang snatch | | Gloria | 7:38 Rx3 | | | Aaron | 8:31 Rx3 | | | Alice | 9:27 Rx3 | | | Rhonda D | 11:37 Rx3 | 30 lb kb, 45 snatch |
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Warm Up Monday 11 May 2026 (No Results Tracked) General Warm-Up 1:00 Cardio Choice :20/:20 World's Greatest Stretch 10 Arm Circles Forward & Backward 10 Air Squats :15 Dead-Hang + :15 Active Hang :30 Wrist & Forearm Stretch (on floor) Specific Prep 2 Sets: 8 Kettlebell Deadlifts @ Warm-Up Load 6 American Kettlebell Swings @ Warm-Up Load 6 Snatch Grip Push Press 8 Barbell Overhead Squats --- Specific Barbell Primer 2 Sets w/ Empty Barbell 3 Position Muscle Snatch 3 Position Power Snatch 3 Position Squat Snatch *3 Position (High Hang + Hang + Low Hang) -- Add Loads: -- 3-5 Sets: Building to Working Loads Hang Snatch + Low Hang Snatch Primer 2 Sets at working pace: 8 American Kettlebell Swings @ working load 8/6 Calorie Echo Bike 3 Touch-and-Go Power Snatches + 2 Quick Singles @ warm-up load then 8 American Kettlebell Swings @ working load 8/6 Calorie Echo Bike 3 Touch-and-Go Power Snatches + 2 Quick Singles @ working load
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