WOD Blog
 | Fri, Mar 28 2025 |  |
| Friday 28 March 2025 | Warm Up Friday March 28 2025 |
Friday 28 March 2025
(Time)
4 sets of:
A1. 4/4 Bulgarian split squat light wt.
A2. :30 Couch Stretch | Banded Hip | Piriformis stretch | kneeling to recline position.
5:00 Pistol Playground
- Seated to standing (adjust height)
- Standing to tap and stand (adjust height)
- Conter balance pistol to target
- Banded Pistol
- Pistol attempts.
For time:
10 rounds for time
8 Pistols
10 Burpees
20 DU unbroken
| 0% |  | |  | 0% |
| 1st | 16:57 | Kenia Fri, Mar 28, 2025 | | 2nd | 18:05 | Noemi Fri, Mar 28, 2025 | | 3rd | 20:00 | Alice Fri, Mar 28, 2025
Jess Fri, Mar 28, 2025
Chelsea B Fri, Mar 28, 2025
Whitney Fri, Mar 28, 2025
Saba Fri, Mar 28, 2025 | | 1st | 13:52 Rx | Matt A Fri, Mar 28, 2025 | | 2nd | 14:30 | Norm Fri, Mar 28, 2025 | | 3rd | 16:46 | Tim G Fri, Mar 28, 2025 |
| Tim G | 16:46 | scaled | | Norm | 14:30 | scaled | | Viswanath | 17:30 | scaled | | Sam ra | 17:15 | scaled | | Saba | 20:00 | scaled | | Matt A | 13:52 Rx | | | Kenia | 16:57 | Scaled | | Noemi | 18:05 | Scaled | | Ashley Fi | 16:32 | Scaled | | Whitney | 20:00 | Scaled | | Gabrielle | 20:00 | Scaled | | Bill | 16:00 | Mod | | Kat🕷️ | 20:00 | scaled | | Chelsea B | 20:00 | 20 unbroken DU PR! | | Jess | 20:00 | scaled | | Ben Bag | 20:00 | scaled | | Alex H | 20:00 | scaled | | Nathan N | 18:40 | :30 DU practice | | Sarah B | 👩🏼‍🎤 Rx | | | Matthew Wo | 🤠Rx | | | Nicole N | 20:00 | scaled | | Cody P | 20:00 | scaled | | Alice | 20:00 | scaled | | Aaron | 20:00 | scaled | | Shashank K | 20:00 | scaled | | Joe W | 20:00 | scaled | | Dan | 19:43 | scaled |
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Warm Up Friday March 28 2025
(No Results Tracked)
General warm up
3 Rounds
20 Single Unders or Jumping Jacks
10 Air Squats
5 Inchworms + Push-up
10 Alternating Reverse Lunges
5 Up-downs
-then-
Foam roll quads and glutes, 1:00 each
Calf stretch on rig
Specific warm up
20 high single unders
20 fast single unders
20 double unders or practice
4 Bulgarian split squats (no weight)
4 sets of:
A1. 4/4 Bulgarian split squat light wt.
A2. :30 Couch Stretch | Banded Hip | Piriformis stretch | kneeling to recline position.
5:00 Pistol Playground
Single leg step up
Seated to standing
Standing to tap and stand
Counter balance pistol to target
Toe/ankle supported pistol
Banded Pistol
Pistol attempts
1–2 light practice rounds of:
2 Pistols/side (scale as needed)
4 Burpees
10–15 DU (or single-unders)
| 0% | | | | 0% |
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