WOD Blog
 | Fri, Jul 17
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 | Gymversary: Saba(3) |
| Friday 17 July 2026 | Warm Up Friday 17 July 2026 | Mobility & Reset Friday 17 July 2026 |
Friday 17 July 2026
(Time, Rx2, Rx3)
Strength: Front Squat
Every 1:30 x 10 Sets
3 Front Squats @ 100% of the Week 1 5x5 Test Load
30 total reps at the test weight. Deliberate and fast, speed out of the hole, position over load.
'Warrior'
For Time
6 Rounds:
30ft Dual Kettlebell Front Rack Walking Lunges
15/10 Push-Ups
20 Air Squats
Time Cap: 15:00
Score = Time
Goal: 11:00-15:00
Rx: 2 x 53/35lb KBs
Rx2: 2 x 35/26lb KBs, 12/8 Push-Ups, 15 Air Squats
Rx3: 1 x 35/26lb KB Front Rack or Goblet Lunge, 10/7 Push-Ups or Elevated, 15 Air Squats
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| Ravi | 12:17 Rx2 | | | Saba | 9:23 Rx3 | | | SHYAMVINOD | 11:10 Rx3 | | | Mauricio | 9:37 Rx3 | | | Scott P | 11:15 Rx2 | | | apurva s | 11:10 Rx3 | | | Jordan R | 9:15 Rx2 | | | Vishnuvardhan | 9:55 Rx2 | | | Ben Bar | 10:23 Rx2 | | | Matt A | 10:40 Rx | | | Dawn T | 12:51 Rx | | | Navaneetha | 12:40 Rx3 | | | Shiva | 9:17 Rx2 | | | Viswanath | 12:13 Rx2 | | | Gloria | :) | Bike MOD | | Jesus | 10:50 Rx2 | | | Aaron | 15:00 Rx2 | | | Lisa K | 14:49 Rx2 | | | Sreenath | 11:53 Rx2 | | | Evion | 14:22 Rx2 | | | Vinod | 8 Rounds | Front Carry MOd | | Justin B | 9:15 | Mod | | Lynn B | 9:14 Rx3 | | | Joanna | 9:48 Rx3 | Mid | | Kenia | 11:35 Rx3 | | | Emily M | 11:45 | Mod | | Sarah R | 10:28 Rx2 | | | Angel | 12:34 Rx2 | | | Charles S | 9:59 Rx2 | | | Alice | 9:52 Rx3 | |
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Warm Up Friday 17 July 2026
(No Results Tracked)
General Warm-Up
1:00 Cardio Choice
-
2 x
5/5 Worlds Greatest Stretch
10 Banded Glute Bridges
10 Alternating Banded Psoas March (Supine)
10 Goblet Squat (3s pause at bottom, pressing knees out)
10 Reverse Nordic
90/90 Hip rotation
1:00 Cardio
Foam roll
Smash tricep and forearm
Specific Front Squat Prep
1 x Empty Barbell
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
3 Front Squats (3s pause at bottom)
3 Front Squats (working tempo)
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3-4 Sets (4 minutes)
3 Front Squats, Building to working weight
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Then build to working load across 2-3 additional sets.
Primer
2 Sets:
10m Dual Kettlebell Front Rack Walking Lunges
8/6 Push-Ups
10 Air Squats
Use this to confirm kettlebell load, lunge mechanics, and movement rhythm before 'Warrior' begins.
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Mobility & Reset Friday 17 July 2026
(No Results Tracked)
Reset (optional)
PRVN Reset
For Quality:
4 Sets
4 Reverse Nordic w/ :10s eccentric
:30 Seated Hip Internal + External Rotations
:30 Relaxed Deep Squat (supported)
4 Scorpion Pec Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, reinforce squat depth.
Notes:
Reverse Nordic - Tall posture, ribs stacked / Light glute engagement / Assist with bands if needed
Hip Internal + External Rotation - Sit tall / Actively pull into range / Breathe into back of hip
Relaxed Squat - Use rig/post / Chest tall, hips sink / Slow breaths
Scorpion - Rotate through mid-back / Smooth reps / No forcing
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