WOD Blog
 | Wed, Aug 20 2025 |  |
 | Happy Birthday: Vishnuvardhan & SHYAMVINOD |
| Wednesday 20 August 2025 | Warm up 20 AUG 2025 |
Wednesday 20 August 2025 (Time, Rx2, HERO's) 'Michael' 3 Rounds For Time: 800 M Run | 600m Run 50 Hip Ext | PVC/15 Goodmornings 50 Situps
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| 1st | 23:52 Rx | Nichole Wed, Aug 20, 2025 | | 2nd | 25:36 Rx | Lauren I Wed, Aug 20, 2025 | | 3rd | 27:00 Rx | Noemi Wed, Aug 20, 2025 Kenia Wed, Aug 20, 2025 | | 1st | 20:56 Rx | James z Wed, Aug 20, 2025 | | 2nd | 22:45 Rx | Brian H Wed, Aug 20, 2025 | | 3rd | 23:51 Rx | John B Wed, Aug 20, 2025 |
| Jacob Br | 25:15 Rx | 4th | | Daniel P | 27:48 Rx | | | Adam D | 26:49 Rx | | | Viswanath | 27:22 Rx | 8th | | Kelley M | 29:59 Rx | 5th 👶🏼🐌 | | Ashley Fi | 27:54 Rx | | | Caleb | 21:06 Rx | | | Kat🕷️ | 34:00 Rx2 | | | Ben Bag | 27:58 Rx | 10th | | Aaron | 36:56 Rx | 11th | | John B | 23:51 Rx | 3rd | | Luke Sy | 26:49 Rx | 7th | | Sam ra | 25:40 Rx | 5th | | Alex H | 25:25 Rx | | | Nilsson | 37:38 Rx | 12th | | Kenia | 27:00 Rx | 3rd | | Noemi | 27:00 Rx | 3rd | | Charity | 27 Rx2 | 6th | | Brian H | 22:45 Rx | 2nd | | James z | 20:56 Rx | 1st | | Justin B | :) | T2B | | Amber G | 25:29 | T2B | | Gabriel | 18:15 Rx | 1st time: 25:29 T2B second time shown | | Gabrielle | 31:16 Rx | | | Lisa K | 27:09 Rx | 4th | | Lauren I | 25:36 Rx | 2nd | | Charles S | 26:02 Rx | 6th | | Chanikya | 27:45 Rx | 9th | | David G | 28:30 Rx2 | 13th | | Nichole | 23:52 Rx | 1st | | Mason L | 27:45 Rx | 9th | | Rhonda D | 24:33 Rx2 | 7th Bike/Run | | Johana | 28:15 Rx2 | Bike/Run |
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Warm up 20 AUG 2025 (Time) Foam roll quads/glutes/hams/tspine opener (5min) 200m easy jog 10 twisted cross HOLDS :5 sec 10 Air Squats 10 Samson lunges 6 mountain climbers 10 boot strappers 10 Sit-Ups Banded leg stretches Calf stretches Dynamic Prep (2 Rounds): 10 Walking Knee Hugs 10 Glute Bridges 10 Straight Leg Kicks (Frankenstein kicks) 10 Hollow Rocks Specific Prep (1–2 Rounds): 100m Run build (start easy, finish fast) 10 PVC Good Mornings 10 Hip Extensions (if GHD available; if not, substitute superman holds x :20) 10 Sit-Ups (focus on fast cycle rate)
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