WOD Blog
 | Sat, May 31 2025 |  |
 | Happy Birthday: Ben Bag |
| Saturday 31 March 2025 | Warm Up Saturday 31 May 2025 |
Saturday 31 March 2025 (Time, Rx2, Rx3) Partner WOD: “Bar Bros” For Time (with a partner): TC25 80 T2B | T2E | Knee Raises 60 Power Cleans 95/135 | 75/115 | 55/95 40 C2B | Pull Ups | Jumping Pull Ups 60 Power Cleans 80 T2B | T2E | Knee Raises
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| 1st | 22:36 Rx | Nichole Sat, May 31, 2025 | | 2nd | 13:44 Rx3 | Lisa K Sat, May 31, 2025 DeVonna Sat, May 31, 2025 Saba Sat, May 31, 2025 | | 3rd | 19:38 Rx3 | Sara P Sat, May 31, 2025 | | 1st | 23:23 Rx | Christian L Sat, May 31, 2025 | | 2nd | 19:38 Rx2 | Keith P Sat, May 31, 2025 | | 3rd | 21:44 Rx2 | Scott P Sat, May 31, 2025 |
| Nichole | 22:36 Rx | | | Saba | 13:44 Rx3 | | | DeVonna | 13:44 Rx3 | | | Lisa K | 13:44 Rx3 | | | Sara P | 19:38 Rx3 | | | Keith P | 19:38 Rx2 | | | Alex H | 21:44 Rx2 | T2B, C2B | | Avinash k | 21:40 Rx3 | | | Scott P | 21:44 Rx2 | T2B, C2B | | Christian L | 23:23 Rx | | | Steven L | 22:36 Rx2 | 135 lb |
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Warm Up Saturday 31 May 2025 (Time) Warm up for tomorrow Warm up: 200 m run 10 Air Squats 10 Lunges (5/leg) 10 Scap Pulls 10 PVC Pass-Throughs 3/3 World’s Greatest Stretch Hollow Hold – 2 x 20 sec Kipping Swing Practice (Toes-to-Bar prep) – 2 sets of 5–7 reps Banded Hamstring Stretch Glute Bridges – 10 reps Kipping knee raises – 2 sets PVC or Barbell Front Rack Stretch – 30 sec Barbell Warm-Up Use an empty bar and build to working weight: Barbell Complex (1–2 rounds) 5 Deadlifts 5 Hang Power Cleans 5 Front Squats (optional for warm-up depth) 5 Strict Press (for upper back & rack) Then, build to 135/95 with: 5 Power Cleans @ 65 lbs 3 Power Cleans @ 95 lbs 2 Power Cleans @ 115/75 lbs 1 Power Clean @ workout weight (135/95) Focus on cycling the bar smoothly. Primer 1 Round: 5 Toes-to-Bar / Knees-to-Elbows 3 Power Cleans @ ~50% 3 Chest to Bar Pull-Ups / Pull-Ups / Jumping Pull-Ups
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