WOD Blog
 | Fri, Jul 10
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| Friday 10 July 2026 | Warm Up Friday 10 July 2026 | Mobility and Reset Friday 10 July 2026 |
Friday 10 July 2026
(Time, Rx2, Rx3)
Front Squat
10:00 EMOM
3 Front Squats @ 65-75%
Fast, clean reps with elbows high, heels grounded, and a full lockout at the top. Thirty quality reps is the objective, not a max effort climb.
'Wax On, Wax Off'
For Time:
20-15-10-15-10-5
Front Squats
Pull-Ups
Time Cap: 14:00
Score = Time
Goal: 7:00-11:00
Rx: 95/65lb
Rx2: 16-12-8-12-8-4, 75/55lb
Rx3: 16-12-8-12-8-4, 65/45lb, Banded Pull-Ups or Ring Rows
| 0% |  | |  | 0% |
| Ravi | 12:45 Rx3 | | | Shashank g | 11:48 Rx2 | | | Jacob Br | 9:55 Rx | | | Nick T | 13:16 Rx | | | Saba | 7:50 Rx3 | | | Ben Bar | 6:07 Rx2 | | | Scott P | 7:37 Rx2 | | | Dawn T | 11:34 Rx | | | Phillip A | 12:43 Rx3 | | | Vishnuvardhan | 10:15 Rx3 | | | Matt A | 9:46 Rx | | | Lauren B | 10:31 Rx2 | | | Léa | 8:54 Rx3 | 🦋 PU | | Nichole | 7:58 Rx | | | Erin B | 9:56 Rx3 | PU + banded | | Navaneetha | 11:50 Rx3 | 55# | | Sreenath | 11:15 Rx3 | Lat banded PU + ring rows | | Prathap | 8:14 Rx2 | | | Christian L | 9:23 Rx | | | Leslie S | 13:04 Rx3 | | | John B | 7:54 Rx | | | Emily M | 10:52 Rx3 | 65 + RR | | Chelsea B | 7:31 Rx3 | | | Evion | 11:45 Rx3 | PUs | | Alice | 9:39 Rx3 | | | Lynn B | 7:42 Rx3 | | | Willow | 9:35 Rx3 | | | Rees | 8:15 Rx3 | | | Justin B | 7:21 | MOD | | Grace S | 9:26 Rx3 | | | Vinod | 12:09 | scaled | | Chanikya | 10:50 Rx2 | | | Nelson S | 4:30pm... 3 2 1 GO! |
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Warm Up Friday 10 July 2026
(No Results Tracked)
1:00 Run
:30/:30 Couch Stretch
10 Air squat with pause at bottom
5/5 Mt. climber
10 Glute bridges
1:00 Run
2 x
8 Scapular Pull-Ups
8 Kip Swings
8 Ring Rows
10 Behind the Neck Elbow Punch Throughs
10 Barbell Good Mornings
5 Barbell Back Squats
Foam roll - t-spine and opener
Glute and Hamstring
-
2 x
5 Front Squats (empty bar, 3-sec descent)
5 Kipping Pull-Ups or Jumping Pull-Ups
Specific Barbell Prep
5 Front Squats at empty barbell
5 Front Squats at 40-50%
3 Front Squats at 55-65%
Then load to working weight for the EMOM
Primer
2 Sets at Working Loads:
5 Front Squats (smooth cycling, elbows high)
5 Pull-Ups (practice your planned break strategy)
Use this to confirm barbell load and pull-up set strategy before 'Wax On, Wax Off' begins.
| 0% | | | | 0% |
| Nelson S | 4:30pm... 3 2 1 GO! |
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Mobility and Reset Friday 10 July 2026
(No Results Tracked)
Reset (optional)
For Quality:
3 Rounds:
:30/:30 Doorway Pec Stretch
8/8 Banded Shoulder External Rotations
:30 Dead Hang from Pull-Up Bar (relaxed grip, decompress)
:30/:30 Couch Stretch
| 0% | | | | 0% |
| Nelson S | 4:30pm... 3 2 1 GO! |
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