WOD Blog
 | Sat, Aug 22
Today | |
 | Happy Birthday: Nichole |
 | Gymversary: Norm(10) |
| Saturday 22 August 2026 | Warm Up Saturday 22 August 2026 | Mobility Reset Saturday 22 August 2026 |
Saturday 22 August 2026 (Calories, Rx2, Rx3) 'Dawn Patrol' For Calories, With a Partner 4 Sets Each (8 Total) Time Cap: 30:00 Total Running Time Including Rest Station 1: 12 Alternating Dumbbell Snatch 12 Goblet Squat 16 Pull-Ups Station 2: Max Calorie Bike Rest 1:30 Between Sets One athlete works the triplet while the other accumulates calories on the bike. The bike stops the moment the triplet is complete. Switch roles after the rest. Score = Total Calories Accumulated on the Bike Goal: 2:00 Per Set (30/22 Cal Echo Bike, 34/26 Cal Bike Erg) Rx: 16 Pull-Ups, DBs 50/35lb Rx2: 12 Pull-Ups, DBs 35/25lb Rx3: 12 Alt DB Hang Snatch, 8 Goblet Squat, 12 Ring Rows, DBs 25/15lb
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| Scott P | 9:00am... 3 2 1 GO! | | Tabor | 9:00am... 3 2 1 GO! | | Gloria | 9:00am... 3 2 1 GO! | | Cody P | 9:00am... 3 2 1 GO! |
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Warm Up Saturday 22 August 2026 (No Results Tracked) General Warm-Up 2:00 Cardio Choice (Bike Ideally) 2 Sets: 5/5 Worlds Greatest Stretch 10 Bootstrap Squats 8 Alternating Arm Swings 8 Back Slaps 8 Scapular Pull-Ups 8 Bar Kip Swings 8 Alternating V-Ups Specific Warm-Up 2 Sets: 6-8 Alternating Dumbbell Hang Snatch, Building to Working Load 8 Goblet Squat, Building to Working Load (Pause at Bottom, Elbows Inside Knees) 4-6 Elevator Kipping Pull-Ups 4-6 Kipping Pull-Ups or working modification for the day (Jumping Pull-Up / Band Assisted Pull-Up / Ring Row) Primer 2 Sets: 8 Alternating Dumbbell Snatch @ working load 8 Goblet Squat @ working load 8 Pull-Ups or working modification for the day :30 Bike @ working pace Rest :45 between sets. Use this to confirm loads, pull-up modification, and bike pacing before 'Dawn Patrol' begins.
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| Scott P | 9:00am... 3 2 1 GO! | | Tabor | 9:00am... 3 2 1 GO! | | Gloria | 9:00am... 3 2 1 GO! | | Cody P | 9:00am... 3 2 1 GO! |
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Mobility Reset Saturday 22 August 2026 (No Results Tracked) Reset (optional) PRVN Reset For Completion: 12:00 EMOM Minute 1 - 5/5 Standing Bird Dog Press Minute 2 - 5/5 Standing Leg Extensions w/ 2s Hold at Top Minute 3 - :45 Childs Pose Minute 4 - :25/:25 Seated 90-90 Stretch
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| Scott P | 9:00am... 3 2 1 GO! | | Tabor | 9:00am... 3 2 1 GO! | | Gloria | 9:00am... 3 2 1 GO! | | Cody P | 9:00am... 3 2 1 GO! |
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