WOD Blog
 | Tue, May 19 |  |
| Warm Up Tuesday 19 May 2026 | Tuesday 19 May 2026 | 1RM Back Squat Tuesday 19 May 2026 | Other Results |
Warm Up Tuesday 19 May 2026 (No Results Tracked) General Warm-Up 2:00 Row 10 Alternating Overhead Tricep / Lat Stretch (Front Rack Mobility) :10/:10 Hand to Hand Wrist Circles (Each Direction) 10 Alternating Scorpions 5 Boot strappers Glute bands 10 directional - 2 Sets 6 Tall Muscle Cleans :20 Behind The Neck Elbow Punch Throughs 6 Cossack Squats 6 Barbell Back Squats 1RM Back Squat Primer 3 Hang Muscle Cleans 3 Tall Squat Cleans (Pull Under the Bar) 3 Position Squat Cleans (High Hang + Hang + Low Hang) - Then Add Loads to the Barbell - Clean Lift Off + Slow Pull Clean + Hang Clean + Full Clean - Then continue to build to starting loads on the Clean + Hang Clean + Clean Complex
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Tuesday 19 May 2026 (Weight, Rx2, Rx3) Take 15:00 to Establish a 1RM Back Squat Ideal jumps: 5 reps at 50% 3 reps at 60% 3 reps at 70% 1 rep at 75% then singles climbing from 80% upward to a true 1RM. Rest should increase progressively as loads increase, with 2 to 3 minutes between singles above 85%. 'Furiosa' For Load Every 3:00 x 5 Sets: 25/20 Calorie Row Barbell Complex: Clean + Hang Clean + Clean Time Cap: 3:00 per set Score = Sum Total Load Across 5 Sets Goals: All sets completed at 75-85%+ of 1RM Clean, row completed under 1:30 each set Rx: Barbell Complex: 75-85%+ of 1RM Clean The complex must be completed unbroken. Rx2: 20/16 cal row Rx3: 16/12 cal row 3 hang power cleans + 3 front squats @ moderate Reset (optional) For Quality: 4 Sets 4 Reverse Nordicsw/ :10s eccentric :30 Hip Internal Rotation Stretch / side :30 Relaxed Deep Squat (supported)
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| 1st | 645 Rx | Samantha Sy Tue, May 19, 2026 | | 2nd | 525 Rx | Gloria Tue, May 19, 2026 Dawn T Tue, May 19, 2026 Nichole Tue, May 19, 2026 Kelley M Tue, May 19, 2026 | | 3rd | 375 Rx | DeVonna Tue, May 19, 2026 | | 1st | 1075 Rx | Justin B Tue, May 19, 2026 | | 2nd | 1025 Rx | Luke Sy Tue, May 19, 2026 | | 3rd | 975 Rx | Matt A Tue, May 19, 2026 |
| Shashank g | 675 Rx3 | | | Saba | 340 Rx2 | | | Ravi | 300 Rx2 | | | DeVonna | 375 Rx | | | Jack Y | 885 Rx2 | | | Scott P | 840 Rx | | | Ben Bar | 1000 Rx2 | | | Shashank K | 575 Rx2 | | | Hunter Co | 805 Rx | | | Norm | 745 Rx2 | | | Matt A | 975 Rx | | | Keith P | 695 Rx | | | Steven T | 55 Rx3 | | | Vishnuvardhan | 575 Rx2 | Run | | Kelley M | 525 Rx | | | Nichole | 525 Rx | | | Dawn T | 525 Rx | | | Lindsay R | 125 | MOD | | Shiva | 575 Rx | | | Viswanath | 675 Rx2 | Run | | Misty T | 55 Rx3 | | | Erin B | 325 Rx2 | Run | | Evion | 325 Rx3 | | | Angel | 675 Rx | | | Dakota | 225 Rx3 | | | Sam z | 765 Rx | | | Luke Sy | 1025 Rx | | | Brandey | 245 Rx2 | | | Samantha Sy | 645 Rx | | | Nelson S | 825 Rx | | | Rees | 525 Rx2 | | | Vinod | 475 Rx2 | | | Marcus | 475 Rx2 | | | Noemi | 275 Rx2 | | | John B | 855 Rx | | | Tim G | 695 Rx | | | Justin B | 1075 Rx | | | Kenia | 325 Rx2 | | | Nilsson | 675 Rx | | | Cole D | 850 Rx | | | Lisa K | 325 Rx2 | | | Charles S | 825 Rx | | | Garrett N | 675 Rx2 | | | Sarah R | 375 Rx2 | | | Whitney | 325 Rx2 | | | Gloria | 525 Rx | | | Aaron | 825 Rx2 | |
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1RM Back Squat Tuesday 19 May 2026 (Weight) Take 15:00 to Establish a 1RM Back Squat Ideal jumps: 5 reps at 50% 3 reps at 60% 3 reps at 70% 1 rep at 75% then singles climbing from 80% upward to a true 1RM. Rest should increase progressively as loads increase, with 2 to 3 minutes between singles above 85%.
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| 1st | 215 Rx | Samantha Sy Tue, May 19, 2026 | | 2nd | 205 Rx | Nichole Tue, May 19, 2026 Kelley M Tue, May 19, 2026 | | 3rd | 185 Rx | Sarah R Tue, May 19, 2026 Dawn T Tue, May 19, 2026 | | 1st | 405 Rx | Ben Bar Tue, May 19, 2026 | | 2nd | 375 Rx | Justin B Tue, May 19, 2026 | | 3rd | 365 Rx | Nelson S Tue, May 19, 2026 |
| Shashank g | 255 Rx | PR | | Saba | 135 Rx | | | Ravi | 135 Rx | PR | | DeVonna | 125 Rx | PR | | Jack Y | 285 Rx | PR | | Scott P | 245 Rx | PR | | Ben Bar | 405 Rx | PR | | Shashank K | 215 Rx | PR | | Hunter Co | 260 Rx | PR | | Norm | 300 Rx | PR | | Erin B | 110 Rx | PR | | Matt A | 335 Rx | | | Vishnuvardhan | 255 Rx | PR | | Shiva | 275 Rx | PR | | Viswanath | 245 Rx | PR | | Keith P | 205 Rx | PR | | Steven T | 90 Rx | Comeback PR! | | Misty T | 90 Rx | | | Kelley M | 205 Rx | | | Nichole | 205 Rx | PR | | Dawn T | 185 Rx | | | Lindsay R | 150 Rx | DL | | Angel | 275 Rx | | | Evion | 95 Rx | 5x4 | | Dakota | 105 Rx | 5x5 | | Sam z | 275 Rx | PR | | Luke Sy | 325 Rx | | | Samantha Sy | 215 Rx | PR | | Brandey | 105 Rx | 5x5 | | Nelson S | 365 Rx | | | Rees | 255 Rx | | | Vinod | 225 Rx | | | Marcus | 245 Rx | PR | | Noemi | 95 Rx | PR | | John B | 340 Rx | PR | | Tim G | 285 Rx | PR | | Justin B | 375 Rx | PR | | Kenia | 105 Rx | PR | | Nilsson | 315 Rx | | | Lisa K | 95 Rx | | | Charles S | 315 Rx | | | Garrett N | 295 Rx | Pr! | | Cole D | 285 Rx | | | Sarah R | 185 Rx | | | Whitney | 135 Rx | Pr! | | Gloria | 175 Rx | | | Aaron | 305 Rx | Pr! |
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