WOD Blog
 | Thu, Aug 13 |  |
| Thursday 13 August 2026 | Warm Up Thursday 13 August 2026 | Mobility Reset Thursday 13 August 2026 |
Thursday 13 August 2026
(Time, Rx2, Rx3)
Bulgarian Split Squat + Renegade Rows
10:00 EMOM
Min 1: 5/5 Single KB Front Rack Bulgarian Split Squat
Min 2: 12 Renegade Rows
2-second eccentric, pause at the bottom, smooth concentric. Pick a load that holds an unbroken tempo across all five sets. Mechanics over load.
'Warning Track'
For Time
Every 3:00 x 4 Sets
30 Double Unders
9 Dual DB Thrusters
30ft DB Farmers Walking Lunges
3 Wall Walks
Score = Sum Total Time
Goal: 2:00 per set
Rx: DB 2 x 50/35lb, Wall Walks 10in from wall
Rx2: DB 2 x 35/25lb, Wall Walks 15in from wall
Rx3: DB 2 x 25/15lb, 30 Single Unders, 7 Thrusters, 2 Wall Walks 30in from wall
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| 1st | 7:09 Rx2 | Kelley M Thu, Aug 13, 2026 | | 2nd | 8:43 Rx2 | Sarah R Thu, Aug 13, 2026 | | 3rd | 11:17 Rx2 | Dawn T Thu, Aug 13, 2026 | | 1st | 8:15 Rx2 | Sam z Thu, Aug 13, 2026 | | 2nd | 8:36 Rx2 | Jacob Br Thu, Aug 13, 2026 | | 3rd | 5:27 Rx3 | Mauricio Thu, Aug 13, 2026 |
| Shashank g | 8:10 Rx3 | | | Ravi | 9:05 Rx3 | | | Jacob Br | 8:36 Rx2 | | | Saba | 8:10 Rx3 | 20 double unders/round | | SHYAMVINOD | 8:50 Rx3 | | | DeVonna | 10:16 Rx3 | | | Sarah R | 8:43 Rx2 | | | Mauricio | 5:27 Rx3 | | | Grace S | 8:59 Rx3 | | | Margaret | 7:32 Rx3 | | | Vishnuvardhan | 6:37 Rx3 | Rx2 w SU | | Erin B | 6:13 Rx3 | | | Matt A | 😀 Rx2 | | | apurva s | 7:30 Rx3 | | | Kelley M | 7:09 Rx2 | | | Shashank K | 5:52 Rx3 | | | Navaneetha | 8:00 Rx3 | | | Sreenath | 5:37 Rx3 | | | Léa | 6:54 Rx3 | X @ 15lbs | | Dawn T | 11:17 Rx2 | | | Steven T | 💪🏼 Rx3 | | | Joanna | 7:32 Rx3 | | | glevys | 👸🏻 Rx3 | | | Lynn B | 5:18 Rx3 | | | Rees | 6:47 Rx3 | +🙃 | | Marcus | 8:50 Rx3 | | | Noemi | 6:32 Rx3 | | | Nelson S | 6:16 Rx3 | 35# | | Kenia | 6:50 Rx3 | | | Brian H | 7:16 Rx3 | DU | | Lauren B | 4:28 Rx3 | | | Paula | 6:25 Rx3 | | | Tim G | 7:02 Rx3 | | | Felipe | 6:58 Rx3 | | | Nilsson | 🏄 Rx3 | 35# | | Rebecca F | 7:03 Rx3 | | | Presley | 7:12 Rx3 | 20#FC | | Penelope | 7:34 Rx3 | 20# | | Alice | 6:56 Rx3 | | | Aaron | 9:12 Rx3 | | | Dee S | 6:03 | Mod: FS & SUs | | Ananya | 8:32 Rx3 | | | Sam ra | 6:35 Rx3 | 35#, 10in | | Sam z | 8:15 Rx2 | |
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Warm Up Thursday 13 August 2026
(No Results Tracked)
General Warm-Up
1:30 Cardio Choice
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2 Rounds:
:30 Jump Rope
10 Goblet Cossack Squats
5/5 Single Arm Dumbbell Press
5 Inchworm Push-Ups
10 Down Dog Toe Touch
Specific Warm-Up
2 Rounds:
5/5 Bulgarian Split Squat (light to working weight)
10 Renegade Rows @ warm-up loads
Primer
1-2 Rounds:
15 Double Unders
5 Dual DB Thrusters
15ft DB Farmers Walking Lunges
1 Partial Wall Walk + 1 Full Wall Walk
Use this to confirm dumbbell load, wall walk standard, and double under rhythm before 'Warning Track' begins.
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Mobility Reset Thursday 13 August 2026
(No Results Tracked)
Reset (optional)
PRVN Reset
For Quality:
3 Sets
6 Jefferson Curl (5050 tempo)
:40/:40 Ankle Dorsiflexion Rocker
6/6 90/90 Hip Switch w/ Fold
Intent: Reset and deload the spine and hips.
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