WOD Blog
 | Fri, May 23 2025 |  |
| Friday 23 May 2025 | Warm Up Friday 23 May 2025 |
Friday 23 May 2025 (Reps, Rx2) 'Fight Gone Bad' 1min on each movement for reps 3 rounds -Wall balls 14/20 | 10/14 -SDHP 55/75 | 35/55 -Box Jumps 20/24 | 16/20 -Push press 55/75 | 35/55 -Cal row -1:00 Rest
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| 1st | 263 Rx | Emily M Fri, May 23, 2025 | | 2nd | 216 Rx | Sarah B Fri, May 23, 2025 | | 3rd | 212 Rx | Sara P Fri, May 23, 2025 | | 1st | 310 Rx | Matthew Wo Fri, May 23, 2025 | | 2nd | 264 Rx | Matt A Fri, May 23, 2025 | | 3rd | 258 Rx | Keith P Fri, May 23, 2025 |
| Saba | 205 Rx2 | | | Nelson S | 193 Rx2 | | | DeVonna | 249 Rx2 | | | Alberto | 162 Rx2 | | | Rebecca G | :) Rx2 | | | Scott P | 233 Rx | | | James †| 177 Rx | | | Ryan S | 280 | Mod | | Matthew Wo | 310 Rx | | | Shashank g | 168 Rx2 | | | Norm | 193 Rx | | | Erin B | 199 Rx2 | | | Keith P | 258 Rx | | | Sara P | 212 Rx | | | Whitney | 184 | Step ups | | Matt A | 264 Rx | | | Daniel P | 223 Rx | | | Shiva | 236 Rx2 | Step ups | | Bill | 160 | scaled | | Gabrielle | 193 Rx2 | 45#, Step ups | | Brandey | 217 Rx2 | 45# | | Sarah B | 216 Rx | | | Emily M | 263 Rx | |
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Warm Up Friday 23 May 2025 (Time) 1. Tabata: (:30//:10) - 2 Rounds -Jumping jacks -Air squats -Arm circles (forward/backward) -Lunges (alternating) -Row (moderate pace) 2. Mobility: 5-7 mins to foam roll & stretch 3. Movement Prep: 2 Rounds- 10 Wallball thrusters 6 Tempo Sumo Deadlift High Pulls (PVC/empty bar) 8 Step-ups 6 Push Press 10 Cal Row (increasing pace) Rest 1:00 between rounds 4. Specific Primer 15 sec each movement (1 round at WOD weight) 1:00 rest after Shake out, stretch, and get ready to go!
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