WOD Blog
 | Thu, Jun 25 |  |
| Thursday 25 June 2026 | Warm Up Thursday 25 June 2026 | Mobility and Reset Thursday 25 June 2026 |
Thursday 25 June 2026 (Time, Rx2, Rx3) Squat Clean and Jerk Every 2:30 x 4 Sets 3 x (1 Squat Clean + 1 Split Jerk) Building from 75% to a heavy triple for the day. Drop and reset between reps; prioritize a strong position and a committed jerk over speed. 'Shocker' For Time Time Cap: 14:00 7 Rounds 7 Power Cleans 7 Thrusters 7 Push Jerks Score = Time Goal: 9:00-12:00 Rx: Barbell 95/65lb Rx2: Barbell 75/55lb Rx3: 7 Hang Power Cleans, 5 Thrusters, 5 Push Jerks, Barbell 65/45lb
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| 1st | 10:35 Rx | Nichole Thu, Jun 25, 2026 | | 2nd | 12:03 Rx | Samantha Sy Thu, Jun 25, 2026 | | 3rd | 11:09 Rx2 | Sarah R Thu, Jun 25, 2026 | | 1st | 11:30 Rx | Christian L Thu, Jun 25, 2026 | | 2nd | 11:41 Rx | John B Thu, Jun 25, 2026 | | 3rd | 12:33 Rx | Luke Sy Thu, Jun 25, 2026 |
| Whitney | 10:36 Rx3 | | | Jacob Br | 10:47 Rx3 | DL/PC/FS | | Shashank g | 11:32 Rx2 | | | Ravi | 11:40 Rx3 | 5 rds | | Sarah R | 11:09 Rx2 | | | SHYAMVINOD | 13:27 Rx3 | | | Scott P | 12:33 Rx2 | | | James | 9:37 Rx3 | | | Norm | 10:59 Rx3 | 75lbs / 6rds | | apurva s | 13:28 Rx3 | | | Matt A | 14:00 Rx | 6 shy of finishing | | Keith P | 10:16 Rx2 | | | Vishnuvardhan | 13:27 Rx2 | | | Shashank K | 13:52 Rx2 | | | Navaneetha | 12:37 Rx3 | | | Shiva | 10:08 Rx2 | | | Nichole | 10:35 Rx | | | Sam z | 13:4 Rx2 | First rd Rx | | Marcus | 12:03 Rx3 | 55pds | | Joanna | 10:51 Rx3 | | | Luke Sy | 12:33 Rx | | | Samantha Sy | 12:03 Rx | | | Nelson S | 14:00 Rx | 6+5 | | Tabor | 14:00 Rx | 6 | | Rees | ☑️ | 😎 | | John B | 11:41 Rx | | | Elijah A | 12:24 Rx2 | | | Sreenath | 11:03 Rx3 | | | Cole D | 14:00 Rx | 5+14 | | Christian L | 11:30 Rx | | | Dakota | 11:38 Rx3 | | | Hunter Co | 14:00 Rx2 | 85#, 3 left! | | Justin B | 150 calorie bike Rx3 | |
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Warm Up Thursday 25 June 2026 (No Results Tracked) General Prep 2:00 Cardio Choice 10/10 Hand to Hand Wrist Circles 20 Alternating Arm Swings 10 Back Slaps 10 Bend and Bow :15/:15 Crossbody Lat Stretch Specific Prep 2 Sets, For Quality 6 Tall Muscle Cleans 8 Bradford Press w/ Lockout 10 Behind the Neck Elbow Punch Throughs 8 Barbell Good Mornings 3 Barbell Squat Jumps Barbell Primer Clean Lift Off + Slow Pull Power Clean + Front Squat Rest 15 sec Squat Clean + 2 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo) Rest 15 sec 2 x Squat Clean + Split Jerk Primer Adjust loads down from the heavy triple before beginning. 2 Sets at Working Loads: 3 Touch-and-Go Power Cleans 3 Thrusters 3 Push Jerks Rest :30-:45 between sets. Rest 2:00 before starting the workout.
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Mobility and Reset Thursday 25 June 2026 (No Results Tracked) Reset (optional) For Quality: 3-4 Rounds 8/8 Kneeling Banded Glute Kickbacks :60 Alternating Seated Internal Rotation Hip Stretch 8 Prone Prisoner Shoulder Rotations :30 Standing Forward Fold
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