WOD Blog
 | Mon, Jul 20 |  |
 | Happy Birthday: Garrett N & Paula |
| Monday 20 July 2026 | Warm Up Monday 20 July 2026 | Mobility & Reset Monday 20 July 2026 |
Monday 20 July 2026
(Time, Rx2, Rx3)
Strict Press
Every 2:30 x 4 sets
Set 1: 10 Reps @ 100% of 3x10 Strict Press Test
Set 2: 8 Reps, increasing load
Set 3: 6 Reps, increasing load
Set 4: 4 Reps, building to a heavy 4 for the day
Strict mechanics only, vertical bar path, no leg drive.
'Hat Trick'
For Time
Every 5:00 x 3 Sets
3 Shuttle Runs (25ft/25ft)
20 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Score = Sum Total Time
Goal: ~2:00 per set
Rx: WB 20/14lb to 10/9ft, DB 70/50lb
Rx2: 18 WB 20/14lb, DB 50/35lb
Rx3: 2 Shuttle Runs, 16 WB 14/10lb, 6 Alt Hang DB Snatch 35/25lb
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| 1st | 5:25 Rx2 | Sara P Mon, Jul 20, 2026 | | 2nd | 6:07 Rx2 | Chelsea B Mon, Jul 20, 2026 | | 3rd | 6:18 Rx2 | Lauren B Mon, Jul 20, 2026 | | 1st | 5:28 Rx | Ben Bar Mon, Jul 20, 2026 | | 2nd | 5:50 Rx | Luke Sy Mon, Jul 20, 2026 | | 3rd | 6:10 Rx | Jacob Br Mon, Jul 20, 2026 |
| SHYAMVINOD | 6:10 Rx3 | | | Ravi | 6:47 Rx3 | | | DeVonna | 5:58 Rx3 | | | Jacob Br | 6:10 Rx | | | Shashank g | 9:20 Rx3 | | | Scott P | 4:52 Rx2 | | | Ben Bar | 5:28 Rx | | | Sam z | 5:12 Rx2 | | | Luke Sy | 5:50 Rx | | | Sara P | 5:25 Rx2 | | | Erin B | 4:40 Rx3 | | | Lisa K | 4:47 Rx3 | | | Keith P | 5:33 Rx2 | | | Vishnuvardhan | 6:13 Rx2 | | | Matt A | 5:05 Rx2 | | | Léa | 6:37 Rx2 | | | Shashank K | 4:53 Rx3 | | | Viswanath | 7:25 Rx2 | | | Ben Bag | 5:40 | Mod | | Chelsea B | 6:07 Rx2 | | | Vinod | 4:16 Rx3 | | | Gloria | 6:40 Rx2 | | | Lauren B | 6:18 Rx2 | | | Justin B | 5:01 | Mod | | Lynn B | 5:55 Rx3 | | | Rees | 4:38 Rx3 | | | Marcus | 4:53 Rx3 | 1 rd rx2 | | Tim G | 6:12 Rx2 | | | Shiva | 5:57 Rx2 | | | Dee S | 5:56 | MOD | | Nelson S | 6:14 Rx2 | | | Navaneetha | 6:53 Rx3 | | | Aaron | 8:30 Rx | | | Alice | 4:51 Rx3 | | | Sreenath | 6:20 Rx2 | |
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Warm Up Monday 20 July 2026
(No Results Tracked)
General Warm-Up
2:00 Cardio Choice
10 Bootstrap Squats
10 Alternating Scorpions
:20/:20 Samson Stretch
20 Bear Plank Shoulder Taps
:20 Extended Plank Reverse Bridge
Specific Prep
2 x
10 Goblet Cossack Squats
8/8 Single Arm Dumbbell Deadlift
6/6 Single Arm Dumbbell Hang Snatch
6/6 Single Arm Dumbbell Strict Press
Barbell Primer
5 Strict Press (Empty Barbell)
5 Strict Press (Light)
4 Strict Press (Moderate)
3 Strict Press (Starting Loads)
Primer
1 x (Warm-Up Effort, 75-80%)
2 Shuttle Runs
10 Wall Balls @ Working Loads
6 Alt Dumbbell Snatch @ Warm-Up Loads
2 Shuttle Runs @ 90%
1 x (Workout Effort, 90-95%)
2 Shuttle Runs
10 Wall Balls @ Working Loads
6 Alt Dumbbell Snatch @ Working Loads
2 Shuttle Runs
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Mobility & Reset Monday 20 July 2026
(No Results Tracked)
Reset (optional)
PRVN Reset
For Quality:
3 Sets
Supine Supinated Overhead Reach (PVC or weighted PVC) x 5 (3 Long Breaths per Rep)
:30 Shoulder Extension Stretch
1:00 Pigeon Pose / side
Intent: Restore shoulder extension and overhead comfort while decompressing hips.
Notes:
Supine Supinated Reach
- Palms up, ribs down
- Weight assists range
- Long exhales
Shoulder Extension Stretch
- Pain-free range only
- Control eccentrics
- Use stretch if needed
Pigeon Pose
- Square hips as tolerated
- Stay tall before folding
- Calm nasal breathing
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