WOD Blog
 | Thu, Jun 26 2025 |  |
 | Gymversary: Justin B(7) & Rhonda D(6) |
| Thursday 26 June 2025 | Warm up Thursday June 26 | Warm Up Friday 27 June 2025 |
Thursday 26 June 2025 (Reps, Rx2, Rx3) Strength Superset x 4 8 Bench Press (moderate weight) 5/5 DB Bent Over Rows -Rest 1:00 after each set THEN 4 rounds of: AMRAP 3 5 Dead lift 185/275 | 135/225 | Challenging Wt. 5 C2B | Pull Ups | Jumping C2B/PU Rd 1 remaining time HSPU | 2 mats | DB Press Rd 2 remaining time Burpees Rd 3 HSPU Rd 4 Burpees Rest 1:00 b/t AMRAPS score is total HSPU AND Burpees
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| 1st | 126 Rx | Kelley M Thu, Jun 26, 2025 | | 2nd | 102 Rx | Samantha Sy Thu, Jun 26, 2025 | | 3rd | 115 Rx2 | Nichole Thu, Jun 26, 2025 | | 1st | 130 Rx | Matthew Wo Thu, Jun 26, 2025 | | 2nd | 126 Rx | John B Thu, Jun 26, 2025 | | 3rd | 115 Rx | Christian L Thu, Jun 26, 2025 |
| Jacob Br | 56 Rx | | | Saba | 70 Rx3 | #135 | | DeVonna | 72 Rx3 | #135 | | Mauricio | 78 Rx3 | | | James †| 67 Rx3 | | | Lauren B | 67 Rx3 | | | Kelley M | 126 Rx | | | Brandey | 85 Rx2 | | | Matthew Wo | 130 Rx | | | Dakota | 80 Rx2 | | | Alberto | 41 Rx3 | | | Phillip A | 60 Rx2 | | | Silver-Leigh | 67 Rx3 | | | Keith P | 92 Rx2 | 1 mat | | Nichole | 115 Rx2 | C2B/HSPU/135 DL | | Lindsay R | 107 Rx3 | Mod | | Nelson S | 73 | Bike instead of Burpees | | Matt A | 92 Rx | | | Ashley Fi | 85 Rx3 | 2matKHSPU, JC2B, 115 | | Gabrielle | 51 Rx3 | DBP, JC2B, 135 | | Shashank K | 75 Rx3 | DBP, Banded PU, | | Adam D | 68 Rx2 | 2matKHSPU, 225, PU | | Samantha Sy | 102 Rx | | | Luke Sy | 86 Rx | | | Leslie S | 80 Rx3 | 115# I Banded | DBP | | Alex H | 40 Rx2 | C2B | | Ben Bag | 41 Rx3 | 205# | 2mNeg | KPUs | | Anthony | 60 Rx3 | 205# I 2mStrict | KPUs | | Chelsea B | 49 | 135# I 3matKHSPU | KPUs | | Rees | 110 Rx3 | | | John B | 126 Rx | Strict HSPU | | Nilsson | 40 Rx | | | Brian H | 118 Rx3 | C2B | 1 mat | | Noah Ma | 103 | 275 | | Charles S | 63 Rx | | | Cole D | 69 Rx | | | Christian L | 115 Rx | | | Jason J | 24 Rx | | | Emily M | 111 Rx3 | | | Léa | 84 Rx2 | | | Elijah A | 51 Rx2 | | | Chanikya | 100 Rx3 | | | Aaron | 44 Rx2 | |
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Warm up Thursday June 26 (No Results Tracked) General warm-up 2 rounds 200m jog 4 inch worm to push-ups 8 scap pull-ups 8 empty barbell good mornings 4/4 single arm DB bench press Mobility & activation Banded lat stretch Forward fold 15 band pull-aparts Specific warm-up 3 RDL 3 deadlift 5 kip swings 2–3 strict pull-ups 3 pull-ups 3 chest-to-bar pull-ups 3 kick-ups 3 negative HSPU 1–3 HSPU 5 burpees 3 bent-over rows Build bench: 1–2 reps until start weight
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Warm Up Friday 27 June 2025 (Time) 2 Rounds: 100m Jog 5 bootstrappers | 8 wall facing squats 10 Hanging Knee Raises 10 PVC Pass-Throughs | Samson Pass through 10 Scoops (5 each leg) | Leg swings Smash forearms w BB Wrist mobility 3/3 Worlds Greatest Stretch 10 Kip Swings 6 Kipping Knee raises 6 Toes-to-Bar (scale to eye or up to full range) With PVC or empty BB: 5 Overhead Press 5 Overhead Squat w/ 3-sec pause at bottom 5 Snatch Grip Push Press 5 Overhead Squats at workout weight (build up as needed) 1 x 200m Run @ moderate pace
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