WOD Blog
 | Fri, May 16 2025 |  |
| Friday 16 May 2025 | Warm up Friday May 16 2025 |
Friday 16 May 2025 (Rounds, Rx2, Rx3) 20 AMRAP 16/20 Cal row 20 overhead squat (65/95 | 45/ 65 | Goblet sq) 10 Pull-ups (Low jumping PU)
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| 1st | 5+18 Rx | Nichole Fri, May 16, 2025 | | 2nd | 5+5 Rx | Samantha Sy Fri, May 16, 2025 | | 3rd | 4+16 Rx | Emily M Fri, May 16, 2025 | | 1st | 5+29 Rx | Justin B Fri, May 16, 2025 | | 2nd | 4+44 Rx | Jacob Br Fri, May 16, 2025 | | 3rd | 4+20 Rx | Luke Sy Fri, May 16, 2025 |
| Jacob Br | 4+44 Rx | | | Saba | 2+45 Rx3 | Pull ups | | Nelson S | 4+6 Rx3 | | | DeVonna | 4+9 Rx3 | | | Whitney | 4+6 Rx3 | | | Jude | 4+18 Rx3 | | | Daniel P | 4+21 Rx2 | 75# | | James †| 3+32 Rx2 | | | Scott P | 4+22 Rx2 | 75# | | Ryan S | 3+33 Rx2 | 75# | | Ben Bar | 3+30 Rx | | | Nichole | 5+18 Rx | | | Alberto | 3+40 Rx3 | | | Jack Y | 3+9 Rx2 | | | Norm | 3+29 Rx2 | 75# | | Chelsea B | 4 Rx3 | | | Léa | 3 | Mod | | Samantha Sy | 5+5 Rx | | | Tim G | 4+40 Rx2 | #75 | | Nilsson | 3+41 Rx | | | Matthew Wo | 3+20 Rx | | | Erin B | 4+22 | Mod | | Emily M | 4+16 Rx | | | Gabrielle | 4+16 Rx3 | | | Alex H | 3+16 Rx2 | | | Justin B | 5+29 Rx | | | Leslie S | 5 Rx3 | | | Brandey | 4 Rx3 | PUs | | Aaron | 2+22 Rx | | | Rhonda D | 4+26 | mod: KBS | | Anthony | 3+20 Rx2 | | | Sam ra | 4+20 Rx2 | | | Luke Sy | 4+20 Rx | | | Sarah W | 3+3 Rx3 | Rx 2 w/ 5 PU p/r | | Charity | 2+16 Rx3 | | | Noah Ma | 3+7 Rx | | | Dakota | 3+18 Rx3 | Rx 2 w/ 5 PU p/r | | Alice | 4+7 Rx3 | | | Charles S | 3+31 Rx | | | Joe W | 4 Rx3 | | | Lisa K | 4+16 Rx3 | | | Hema | 4 Rx3 | | | Avinash s | 4+5 Rx3 | |
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Warm up Friday May 16 2025 (Time) Perform 2 rounds of: • 10 Cal Row • 10 Air Squats • 5 Inchworms + Push-up • 10 Arm Circles (forward/backward) Banded shoulder Overhead Squat Movement (with PVC or empty bar): • 10 PVC/Empty Bar Overhead Squats • 10 Shoulder Pass-Throughs • 10 Overhead Lunges Pull-Up / Jumping Pull-Up Prep: • 10 Scap Pull-Ups or Ring Rows • 10 Low Jumping Pull-Ups (practice range of motion & rhythm) • Modify jump heigh Light Barbell Build-Up: • 1-2 sets: • 5 Front Squats • 5 Push Press • 5 Overhead Squats • Use light load, gradually build to workout weight Movement Prep Primer • 5 Cal Row (moderate-hard) • 5 OHS (light workout weight) • 2-3 Pull-ups
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