WOD Blog
 | Wed, Aug 19 |  |
| Wednesday 19 August 2026 | Warm Up Wednesday 19 August 2026 | Mobility Reset Wednesday 19 August 2026 |
Wednesday 19 August 2026 (Time, Rx2, Rx3) Power Snatch + Hang Squat Snatch Every 1:30 x 6 Sets 1 Power Snatch + 2 Hang Squat Snatch @ 60%+ Technical prep for 'Karabel'. Build positional confidence and snatch rhythm so you arrive at the conditioning sharp, not fatigued. 'Karabel' For Time 10 Rounds Time Cap: 15:00 3 Power Snatch 15 Wall Balls Score = Time Goal: 11:00-15:00 Rx: 15 Wall Balls, Barbell 135/95lb, Wall Ball 20/14lb to 10/9ft Rx2: 12 Wall Balls, Barbell 115/75lb, Wall Ball 20/14lb to 10/9ft Rx3: 12 Wall Balls, Barbell 75/55lb, Wall Ball 14/10lb to 9ft
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| 1st | 10:30 Rx2 | Amber G Wed, Aug 19, 2026 | | 2nd | 11:34 Rx2 | Kelley M Wed, Aug 19, 2026 | | 3rd | 11:25 Rx3 | Erin B Wed, Aug 19, 2026 | | 1st | 12:42 Rx | Justin B Wed, Aug 19, 2026 | | 2nd | 14:42 Rx | John B Wed, Aug 19, 2026 | | 3rd | 15:00 Rx | Mason M Wed, Aug 19, 2026 Ben Bar Wed, Aug 19, 2026 |
| Ravi | 15:00 Rx2 | | | Shashank g | 15:00 Rx2 | | | Saba | 15:00 Rx3 | | | SHYAMVINOD | 15:00 Rx3 | | | Carson M | 15:00 Rx3 | | | Ben Bar | 15:00 Rx | 8 rounds | | Mauricio | 14:16 Rx3 | | | Jordan R | 14:38 Rx2 | | | Mason M | 15:00 Rx | 8 rounds | | apurva s | 12:24 Rx3 | | | Navaneetha | 13:56 Rx3 | | | Erin B | 11:25 Rx3 | | | Vishnuvardhan | 12:20 Rx3 | | | Steven T | 13:56 Rx3 | | | Shashank K | 14:21 Rx3 | | | Shiva | 13:25 Rx2 | | | Viswanath | 14:11 Rx2 | | | Sreenath | 12:02 Rx3 | | | Gloria | 13:36 Rx3 | | | Charles S | 13:58 Rx2 | | | Charity | 13:43 Rx3 | | | Anthony | 15:00 Rx3 | 3 shy of finishing | | Amber G | 10:30 Rx2 | | | Kelley M | 11:34 Rx2 | | | Nelson S | 15:13 Rx | | | Marcus | 13:54 Rx3 | | | Grace S | 13:41 Rx3 | | | Joanna | 12:38 Rx3 | | | Justin B | 12:42 Rx | | | Sam z | 14:10 Rx3 | Mod | | Tim G | 15:30 Rx2 | | | Prathap | 10:58 Rx3 | | | Ananya | 14:25 Rx3 | | | John B | 14:42 Rx | |
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Warm Up Wednesday 19 August 2026 (No Results Tracked) General Warm-Up 2:00 Cardio Choice 10 PVC Pass-Throughs 10 PVC Around the Worlds :20 PVC Prayer Stretch :20/:20 Alternating Iron Cross Stretch 8 Down Dog to Up Dog 2 Sets: 5 Hang Muscle Snatch (PVC or Empty Barbell) 3 Snatch Balance (PVC or Empty Barbell) 5 Overhead Squats (PVC or Empty Barbell) :20 Extended Plank Reverse Bridge Specific Snatch Prep 5 Empty Barbell Power Snatch (Focusing on Bar Path and Hip Contact) 3 Hang Power Snatch + 1 Hang Squat Snatch @ Light Load 3 Power Snatch + 2 Hang Squat Snatch @ Building Load 2 Sets: 1 Power Snatch + 2 Hang Squat Snatch @ 55-60% (Confirming Positions Before Complex Begins) Primer 2 Sets: 2 Power Snatch at working load (Focusing on Bar Path and Cycling Rhythm) 5 Wall Balls at working load Use this to confirm barbell load, snatch cycling strategy, and wall ball mechanics before 'Karabel' begins.
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Mobility Reset Wednesday 19 August 2026 (No Results Tracked) Reset (optional) PRVN Reset For Completion: 12:00 EMOM Minute 1 - 8/8 Banded Internal Rotations Minute 2 - :30 Puppy Dog Pose Minute 3 - 8/8 Banded External Rotations Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt
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