WOD Blog
 | Thu, Aug 6 |  |
| Thursday 6 August 2026 | Warm Up Thursday 6 August 2026 | Mobility Reset Thursday 6 August 2026 |
Thursday 6 August 2026
(Rounds, Rx2, Rx3)
Ring Muscle-Up Skill
Class progression: negative pause drill, ring muscle-up swing, banded low ring muscle-up.
'Vaya Con Dios'
AMRAP 20:00
2 Wall Walks
4/3 Ring Muscle-Ups
16 Wall Balls
64 Double Unders
Score = Rounds + Reps
Goal: 5+ Rounds
Rx: WB 20/14lb to 10/9ft target, wall walk 10in
Rx2: 3/2 Ring MU or 4 Strict Pull-Ups + 4 Strict Dips, 48 DU, WB 20/14lb to 10/9ft, wall walk 15in
Rx3: 2 Wall Walks or 6 Inchworm Push-Ups, 4 Ring Rows + 4 Ring Push-Ups, 12 WB 14/10lb to choice target, 64 Single Unders, wall walk 30in
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| 1st | 5 Rx2 | Sarah R Thu, Aug 6, 2026 | | 2nd | 7+3 Rx3 | Joanna Thu, Aug 6, 2026 | | 3rd | 6+14 Rx3 | Lynn B Thu, Aug 6, 2026 | | 1st | 4+16 Rx | Christian L Thu, Aug 6, 2026 | | 2nd | 4+2 Rx | Matt A Thu, Aug 6, 2026 | | 3rd | 3+67 Rx2 | Tim G Thu, Aug 6, 2026 |
| Ravi | 4 + 10 Rx3 | | | Shashank g | 5 + 10 Rx3 | | | SHYAMVINOD | 5 + 10 Rx3 | | | Mauricio | 5 + 7 Rx3 | | | Steven T | 4+4 | scaled | | Matt A | 4+2 Rx | | | Navaneetha | 6 Rx3 | | | Shashank K | 5+14 Rx3 | | | Shiva | 6+6 Rx3 | Rx WBs | | Misty T | 3+18 Rx3 | | | Vishnuvardhan | 6+6 Rx3 | Rx2 moves except singles | | Sam z | 3+16 Rx2 | BMU | | Anthony | 4 | scaled | | Tim G | 3+67 Rx2 | | | Justin B | 6 | Mod | | Joanna | 7+3 Rx3 | | | Nelson S | 5+12 Rx3 | | | Rees | 5+1 Rx3 | | | Lynn B | 6+14 Rx3 | | | Noemi | 6+6 Rx3 | | | Marcus | 4+18 Rx3 | | | Lauren B | 4+32 Rx3 | BMU & DU practice | | Brian H | 4 Rx3 | Some RMUs | | Kenia | 6+10 Rx3 | | | Nilsson | 4+1 Rx3 | | | Sreenath | 7 Rx3 | | | Sarah R | 5 Rx2 | | | Angel | 4+6 Rx3 | SPU&Dips & 20 DU | | Grace S | 5+6 Rx3 | | | Christian L | 4+16 Rx | |
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Warm Up Thursday 6 August 2026
(No Results Tracked)
General Warm-Up
2:00 Cardio Choice
10/10 Quadruped Thoracic Rotations
:20 Extended Plank Reverse Bridge
10 Hollow Rocks
10 Arch Rocks
Specific Prep
2 Sets
:30 Jump Rope (Singles, Double Unders, Crossovers, Running Singles)
10 Cossack Squats + 10 Air Squats
6 Inchworm Push-Ups
8 Ring Rows
:15 Ring Support Hold
Then jump into the Ring Muscle-Up progressions and practice:
Progressions:
Negative Ring Muscle-Up Position Pause Drill
Ring Muscle-Up Swing
Banded Low Ring Muscle Up
Ring Muscle-Up Class Progression
Primer
1 Set:
1 Wall Walk
2 Ring Muscle-Up to Catch (no press-out) or 2 Strict Pull-Ups + 2 Strict Dips
6-8 Wall Balls at working load
20 Double Unders or 30 Single Unders
Use this to confirm ring height, wall ball load and target, and double-under rhythm before 'Vaya Con Dios' begins.
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Mobility Reset Thursday 6 August 2026
(No Results Tracked)
Reset (optional)
9:00 EMOM
Minute 1 - 5/5 Bird Dog Row
Minute 2 - 10 GHD Hip Extension w/ Rotation
Minute 3 - 5 Nordic Squats
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