WOD Blog
 | Sat, Aug 8
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| Saturday 8 August 2026 | Warm Up Saturday 8 August 2026 | Mobility Reset Saturday 8 August 2026 |
Saturday 8 August 2026
(Time, Rx2, Rx3)
'The Next Wave'
With a Partner, For Time
5 Rounds
4 Rope Climbs (15ft)
20 Back Squats (from the Rig)
40/30 Hand-Release Push-Ups
200m Run (Together)
Time Cap: 36:00
Score = Time
Goal: 28:00-32:00
Partners share all reps on the rope climbs, back squats, and push-ups, partitioned any way they choose. The 200m run is completed together by both athletes before the next round begins.
Rx: Barbell 185/125lb, ropes 15ft, 40/30 HRPU
Rx2: Barbell 155/105lb, ropes 14ft, 30/24 HRPU
Rx3: Barbell 95/65lb, 4 Rope Pull to Stands, 30/24 Elevated Push-Ups
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| Dawn T | 27:05 Rx | | | Dee S | 27:05 Rx3 | Bent over rows @ 70lbs | | Jacob Br | 25:34 Rx | | | DeVonna | 27:35 Rx3 | | | Léa | 25:34 Rx3 | 1/2 legless rope climb | | Christian L | 25:34 Rx | | | Ananya | 26:55 Rx3 | | | Cody P | 27:35 Rx3 | | | Sam ra | 26:55 Rx3 | | | Shiva | 9:00am... 3 2 1 GO! |
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Warm Up Saturday 8 August 2026
(No Results Tracked)
General Warm-Up
2 Rounds
200m Run
14 Air Squats
10 Scapular Pull-Ups
6 Strict Knee Raises
6/6 Single Arm Ring Row
14 Bear Plank Shoulder Taps
Specific Warm-Up
2 Rope Pull to Stands
8 Back Squats @ Warm-Up Loads
6/4 Push-Ups
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1 Rope Climb or Partial Rope Climb
6 Back Squats @ Warm-Up to Working Loads
6/4 Push-Ups
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Get to working loads and modifications.
Confirm rack height and barbell load before 'The Next Wave' begins.
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Mobility Reset Saturday 8 August 2026
(No Results Tracked)
Reset (optional)
4 Sets, For Quality
6/side Thread the Needle
:45 Sphinx Pose w/ Passive Breathing
6 Seated Thoracic Extension on Roller (3 sec pause at top)
Intent: Restore passive thoracic extension and rotation after overhead loading or pressing volume.
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The 4-1-1
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