WOD Blog
 | Wed, May 28 2025 |  |
| Wednesday 28 May 2025 | Warm Up Wednesday 28 May 2025 |
Wednesday 28 May 2025 (Time, Rx2, Rx3) 5 sets 5 Deadlifts 225/155 | 185/ 125 | 135/95 Rest :30 Max strict HSPU (Kipping / KB strict press) Rest 2 mins HSPU Reps = Second deducted from Metcon Then TC10 5 rounds 15 up downs 10 Box jumps 20/24
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| 1st | 7:00 Rx | Lauren I Wed, May 28, 2025 | | 2nd | 5:42 Rx2 | Nichole Wed, May 28, 2025 | | 3rd | 5:51 Rx2 | Kelley M Wed, May 28, 2025 | | 1st | 6:07 Rx | Matthew Wo Wed, May 28, 2025 | | 2nd | 6:27 Rx | Cole D Wed, May 28, 2025 | | 3rd | 7:15 Rx | Tim G Wed, May 28, 2025 |
| Jacob Br | 7:47 Rx2 | 225 | | Saba | 7:59 Rx3 | | | glevys | 10:00 | scaled | | Nelson S | 10:00 | scaled | | Daniel P | 8:47 Rx2 | 225 | | Mauricio | 9:05 | scaled | | Tim G | 7:15 Rx | | | Alberto | 9:18 | scaled | | apurva s | 7:43 Rx3 | | | Sara P | 7:07 Rx3 | | | Léa | 7:20 Rx2 | 155 | | Erin B | 7:25 Rx3 | | | Keith P | 7:17 Rx2 | 1 mat strict | | Nichole | 5:42 Rx2 | 1 mat strict/155 | | Nilsson | 9:10 Rx | | | Matthew Wo | 6:07 Rx | | | Cape | 7:01 Rx2 | | | Evion | 6:10 | Suitcase DL, 1 mat strict | | Lindsay R | 6:24 | scaled | | Ashley Fi | 6:12 Rx2 | | | Kelley M | 5:51 Rx2 | 1 Mat strict | | Shashank K | 7:43 Rx3 | | | Prathap | 9:16 | 1 mat strict | | Kat🕷️ | 9:10 Rx3 | 115! | | Shelli G | 8:15 Rx2 | 1 mat str. | | Gloria | 7:56 Rx2 | 2 mat str. | | Noah Ma | 7:51 Rx3 | 225 | | ASHLYN | 9:10 Rx3 | | | Justin B | 9:10 Rx2 | 225, 2 mat str!! | | Leslie S | 5:59 | 115!!, scaled | | Alex H | 8:00 Rx3 | 225 | | Carragan | 6:58 Rx3 | 125lb | | Shiva | 7:31 Rx3 | | | Charity | 10 Rx3 | | | Lisa K | 8:34 Rx3 | | | Caleb | :) Rx2 | | | Amber G | 3:47 Rx | | | Sarah B | 7:44 Rx2 | | | Brandey | 7:05 Rx2 | | | Lauren I | 7:00 Rx | | | Dakota | 7:46 Rx2 | | | Shashank g | 8:15 Rx3 | | | Steven L | 8:00 Rx2 | | | Whitney | 8:25 Rx3 | | | Mason L | 8:04 Rx2 | | | Cole D | 6:27 Rx | |
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Warm Up Wednesday 28 May 2025 (Time) 2 Rounds: 1:00 shuttle runs 5 bootstrappers 10 alt samson lunges + pass through 5 push up to down dog 10 glute bridges 5 scarecrow press Smash hamstrings, triceps & delts T-spine twists Elevated child’s pose Banded hamstring stretches 3 Sets: 8 reps @ empty bar (focus on hinge & bracing) 6 reps @ ~40-50% of working weight 4 reps @ ~70% of working weight If doing HSPUs: 2 sets of: 5 Pike push-ups 3 wall kicks to hold 3-5 strict HSPU or negatives If doing KB Strict Press: 2 sets of: 5 KB push press to hold 5 KB strict press 10 up-downs 5 step-up and jump-downs to box height 5 box jumps
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