WOD Blog
 | Wed, Jul 8 |  |
| Wednesday 8 July 2026 | Warm Up Wednesday 8 July 2026 | Mobility and Reset Wednesday 8 July 2026 |
Wednesday 8 July 2026
(Time, Rx2, Rx3)
Gymnastics Skill: Handstand Walk
Every 1:30 x 6 Sets
25-50ft Handstand Walk
Coach-selected progressions for the group. Prioritize body alignment, hand placement, and the ability to shift weight laterally and recover.
'Pump, Pump, Pump It Up'
Every 3:00 x 5 Sets
300/250m Row
20/15 Push-Ups
10 Toes-to-Bar
Score = Sum Total Time
Goal: Sub 2:30 per set
Rx: As written
Rx2: 300/250m Row, 16/12 Push-Ups, 10 Toes-to-Bar
Rx3: 250/200m Row, 15/10 Push-Ups (elevated if needed), 10 Hanging Knee Raises
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| 1st | 8:56 Rx | Nichole Wed, Jul 8, 2026 | | 2nd | 10:40 Rx | Sarah R Wed, Jul 8, 2026 | | 3rd | 11:39 Rx2 | Rebecca F Wed, Jul 8, 2026 | | 1st | 9:47 Rx | John B Wed, Jul 8, 2026 | | 2nd | 11:11 Rx | Christian L Wed, Jul 8, 2026 | | 3rd | 11:54 Rx | Luke Sy Wed, Jul 8, 2026 |
| Shashank g | 12:40 Rx2 | | | Ravi | 12:26 Rx3 | | | Jacob Br | 12:31 Rx | | | SHYAMVINOD | 14:00 Rx3 | | | Sarah R | 10:40 Rx | | | DeVonna | 10:23 Rx3 | | | Cole D | 12:27 | Scaled | | Vinod | 7:30 Rx3 | | | Jack Y | 10:33 Rx3 | | | Sam z | 13:47 Rx | | | Lisa K | 9:21 Rx3 | | | Erin B | 9:34 Rx3 | | | Navaneetha | 11:03 Rx3 | | | Nichole | 8:56 Rx | | | Sreenath | 13:59 Rx3 | First two sets RX | | Shashank K | 12:18 Rx3 | | | Viswanath | 12:50 Rx2 | | | Shiva | 12:00 Rx3 | | | Léa | 12:26 Rx2 | | | Luke Sy | 11:54 Rx | | | Samantha Sy | 12:30 | 🙏🏻 | | Gloria | 12:16 | 8 push ups/round | | Anthony | 🏖️ Rx | | | John B | 9:47 Rx | | | Rhonda D | 11:36 Rx3 | | | Brian H | 12:12 Rx3 | | | Adrienne | 11:15 Rx3 | | | Justin B | 10:18 | Strict MOD | | Angel | 12:43 Rx3 | | | Lynn B | 11:20 Rx3 | | | Prathap | 11:40 Rx2 | | | Presley | 10:21 Rx3 | | | Penelope | 12:07 Rx2 | First time doing pushups off knees | | Rebecca F | 11:39 Rx2 | | | Paisley | 10:40 Rx3 | First time doing handstands and did one 🤗👍 | | Tabor | 12:29 Rx3 | | | Christian L | 11:11 Rx | | | Aaron | 10:57 Rx3 | |
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Warm Up Wednesday 8 July 2026
(No Results Tracked)
General Warm-Up
2 x
200/150m Row
20 Bear Plank Shoulder Taps
:20 Extended Plank Reverse Bridge
10 V-Ups
5 Inchworm + Double Push-Up
:15 Dead-Hang + :15 Active Hang
Specific Prep
Work into Progressions and Practice
2 x 1 Wall Walk + 10 Wall Facing Handstand Shoulder Taps
2 x Lateral Handstand Walks (5/5ft)
2 x 5-10ft Partner Handstand Walks (Each Partner)
3-5 Handstand Walks to Wall, Starting @ 15in off the wall and moving further and further away
Primer
1 x
8 Bar Kip Swings
4 Strict Knee Raises
6 Elevator Toes-to-Bar Kip Swings, Building to Working Height (or work alternative with kipping knees to chest / alternating toes-to-bar)
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1 x
200/150m Row
8 Push-Ups or Elevated Push-Ups
4 Toes-to-Bar or Working Modification
Use this to confirm row pace, push-up standard, and toes-to-bar modification before 'Pump, Pump, Pump It Up' begins.
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Mobility and Reset Wednesday 8 July 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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