WOD Blog
 | Fri, May 9 2025 |  |
| Friday 9 May 2025 | Warm up Friday 9 May 2025 |
Friday 9 May 2025 (Time, Rx2, Rx3) 8 Rounds: TC 30 3 Strict Pull ups | :05 Decent Neg | VRR 6 GHD | SL Sit Ups 9 Deadlifts 135/205 | 115/185 | 95/135 12 Box Jump 20/24 | 16/20
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| 1st | 15:18 Rx | Samantha Sy Fri, May 9, 2025 | | 2nd | 18:52 Rx | Nichole Fri, May 9, 2025 | | 3rd | 22:00 Rx | Léa Fri, May 9, 2025 | | 1st | 12:20 Rx | John B Fri, May 9, 2025 | | 2nd | 15:13 Rx | Matt A Fri, May 9, 2025 | | 3rd | 18:38 Rx | Luke Sy Fri, May 9, 2025 |
| Jacob Br | 24:15 Rx | | | Saba | 22:33 Rx2 | | | Nelson S | 29:31 Rx3 | | | Nick T | 21:25 Rx | | | Daniel P | 23:19 Rx3 | Strict PU; SU; 135#; 24” | | glevys | 23:00 Rx3 | | | Jack Y | 22:06 Rx | | | Nichole | 18:52 Rx | | | Alberto | 30:00 Rx3 | | | Ryan S | 29:30 Rx2 | | | apurva s | 16:15 Rx3 | | | Léa | 22:00 Rx | | | Matt A | 15:13 Rx | | | Kim M | 17:30 Rx3 | | | Evion | 27:08 Rx2 | All Strict PU | | Lindsay R | 18:05 Rx3 | BOR for PUs | | Nilsson | 24:39 Rx | | | Bill | 20:14 | 4 Rounds | | Ben Bag | 25:30 Rx2 | strict | | Chelsea B | 26:10 Rx2 | 135#, GHD | | Samantha Sy | 15:18 Rx | | | Kat🕷️ | 27:10 Rx3 | | | Leslie S | 28:01 Rx3 | GHD | | Shelli G | 28:51 Rx | | | Jess | 28:11 | mod: knee raises, 125$ | | Brandey | 21:20 Rx2 | strict | | Ben Bar | 20:31 Rx3 | Rx w/ VUps | | Aaron | 30:00 Rx3 | strict, 185#, VUps | | Luke Sy | 18:38 Rx | | | Anthony | 30:00 Rx | 7 1/2 rounds | | John B | 12:20 Rx | | | Nathan N | 15:05 Rx3 | strict | | James z | 13:20 Rx | | | Rees | 19:18 Rx3 | strict | | Nicole N | 16:15 Rx3 | | | Alice | 19:25 Rx3 | Negs | | Brian H | 21:08 Rx3 | strict | | Chanikya | 17:50 Rx3 | strict | | Tim G | 19:38 Rx3 | Rx wt, strict | | Lisa K | 19:41 Rx2 | GHD | | Justin B | 15:04 Rx3 | Rx w/ SLSU | | Phillip A | 19:38 Rx3 | strict | | Avinash k | 19:30 Rx3 | | | Norm | 20:16 Rx | | | Whitney | 25:06 Rx2 | | | Joe W | 29:57 Rx3 | |
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Warm up Friday 9 May 2025 (Time) 2–3 rounds of: • 100 m run • 8 Air Squats • 6 Inchworms with a push-up • 10 Walking Lunges • 10 Ring Rows ⸻ Mobility Prep (3-5 minutes): • 30 sec/side: Couch Stretch • 30 sec: Childs pose • 10 Cat-Cows 5 Downward dog • 10 PVC pass-throughs ⸻ Specific Warm-up • 2 sets of 5 at empty bar • 1 set of 5 at ~50% workout weight • 1 set of 3 at workout weight • 5 Scap Pull-ups • 3 Eccentric Pull-ups (3–5 sec lower) • 5 Ring Rows (VRR prep) • 5 GHD Sit-ups or Hollow Rocks • 5 SL Sit-ups (each side) • 5 Box Step-ups 3 Box Jumps
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