WOD Blog
 | Mon, Jul 6
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| Monday 6 July 2026 | Warm Up Monday 6 July 2026 | Mobility and Reset Monday 6 July 2026 |
Monday 6 July 2026
(Rounds, Rx2, Rx3)
Push Press + Push Jerk
Every 2:00 x 5 Sets
2 Push Press + 3 Push Jerks
Start at 80% of Push Press 1RM and build to a heavy for the day.
'Loosely Defined'
For Time:
8 Rounds
36 Double Unders
12 Alternating Dumbbell Snatch
8 Lateral Burpees over Dumbbell
Time Cap: 14:00
Score = Time
Goal: 9:00-12:00
Rx: 1 x 50/35lb Dumbbell
Rx2: 24 Double Unders, 1 x 35/25lb DB
Rx3: 50 Single Unders, 10 Alt DB Hang Snatch, 6 Lateral Burpees, 1 x 25/15lb DB
| 0% |  | |  | 0% |
| Ravi | 6 | 14:00 | | Jacob Br | 7+25 Rx2 | 14:00 | | DeVonna | 5+62 Rx3 | 14:00 | | SHYAMVINOD | 7 Rx3 | 14:00 | | Cody P | 8 Rx3 | 13:04 | | Mauricio | 7 Rx3 | 14:00 | | Dawn T | 7+65 Rx3 | 14:00 | | Samantha Sy | 5 Rx | 14:00 | | Scott P | 8 Rx3 | 11:08 | | Nichole | 8 Rx2 | 13:34 | | Phillip A | 6 Rx3 | 14:00 | | Ben Bar | 8 Rx2 | 13:33 | | Vishnuvardhan | 7+40 Rx3 | 35 lb DB | | Léa | 7+54 Rx3 | DU/SU alt rnds; 2 reps left 😠 | | Justin B | MOD 11:18 | Bike, hang snatch push up | | Lynn B | 8 Rx3 | 12:48. 20# | | Emily M | 6 Rx2 | | | Matt A | 5+30 Rx2 | | | Lisa K | 7+63 Rx3 | | | Steven T | 4+60 Rx3 | | | Prathap | 8 Rx3 | 13:58. 35 lb DB | | Shiva | 8 Rx3 | 13:58 35 lb | | Addie L | 8 Rx3 | | | Penelope | 6 Rx3 | 25# | | Rebecca F | 6+64 Rx3 | 25# | | Presley | 7 Rx3 | 25# | | Chelsea B | 5+38 Rx | | | Evion | 6+25 Rx2 | | | John B | 8 Rx2 | 13:09 | | Anthony | 🎆 Rx3 | 35# | | Sam ra | 7+30 Rx2 | | | Rees | 5+54 Rx3 | | | Brian H | 8 Rx3 | 13:50 | | Kenia | 13:05 Rx3 | | | Willow | 8 Rx3 | 12:37 | | Tim G | 6 Rx2 | | | Noemi | 13:21 Rx3 | | | Rhonda D | 13:20 Rx3 | | | Vinod | 9 Rx3 | | | Angel | 6+20 Rx3 | | | Navaneetha | 7 Rx3 | | | Chanikya | 8 Rx3 | 11:48 | | Cole D | 7+38 Rx2 | 2 1/2 RX | | Steven L | 7:30 Rx3 | | | Nelson S | 8 Rx3 | 13:40 | | Grace S | 6+9 Rx3 | | | Charles S | 6+28 Rx2 | | | Shashank K | 6+10 Rx3 | | | Sreenath | 7+52 Rx3 | | | Dakota | 7+60 Rx3 | | | Brandey | 7 Rx3 | | | Alice | 6+6 Rx3 | |
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Warm Up Monday 6 July 2026
(No Results Tracked)
General Warm-Up
10/10 Hand to Hand Wrist Circles
10 Alternating Arm Swings
10 Back Slaps
10 Bend and Bows
:30/:30 Samson Stretch
2:00 Banded shoulder mobility
-
2 x
:30 Jump Rope
5/5 Single Arm Dumbbell Deadlift
5/5 Single Arm Upright Row
5/5 Single Arm Arnold Press
5 Up-Downs
Specific Prep
10 Behind the Neck Elbow Punch Throughs
5 Behind the Neck Strict Press
5 Push Press (1 sec Pause Overhead in Finish)
3 Push Jerks (1 sec Pause in Catch + 1 sec Pause Overhead in Finish)
-
Add Loads
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2 Push Press (1 sec Pause Overhead in Finish)
3 Push Jerks (1 sec Pause in Catch + 1 sec Pause Overhead in Finish)
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Add Loads
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3 Sets, Building to Starting Weight
1-2 Push Press
1-2 Push Jerk
Primer
2 Sets at Working Loads:
36 Double Unders or 60 Single Unders
6 Alternating Dumbbell Snatches (focus on cycling rhythm and relaxed grip at lockout)
4 Lateral Burpees over Dumbbell (steady athletic pace)
Rest as needed between sets.
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Mobility and Reset Monday 6 July 2026
(No Results Tracked)
Reset (optional)
For Completion:
3 Rounds:
5/5 Banded Chop
:30/:30 Doorway Pec Stretch
5/5 Shin Box to Lunge (slow, controlled)
:30/:30 Elevated Active Pigeon Pose
| 0% | | | | 0% |
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Lynn B 10:58am
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