WOD Blog
 | Thu, Jul 17 2025 |  |
| BODYBUILDING (BACK AND BICEPS) 7-17-25 | METCON 07-17-25 | WARM UP 07-17-25 |
BODYBUILDING (BACK AND BICEPS) 7-17-25
(Weight)
Every 2 minutes x 4 sets:
Pendlay Row-10-12 reps
RESt w/ time remaining
*First set a little lighter, 3 heavy sets (1-2 RIR)
Into:
Every 3 minutes x 3 sets:
Chin Up-6-8 reps*
Zottaman Curl-10-12 reps
REST w/ time remaining
*Add weight as tolerated OR use assistance
| Marnae | 75,15 Rx | | | Diogo S | 165 Rx | |
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METCON 07-17-25
(Time, Rx+, Rx2, Rx3)
For Time:
Double Under-150 reps
Renegade Row-50 reps (TOTAL)
Run-1000 m
Row-1000 m
Goal: Sub 14, CAP 19 minutes.
Rx+: 50's/35's
Rx: 35's/25's
Rx2: Sub 200 Singles OR 75 Doubles, 25's/20's
Rx3: Sub 150 Singles, Ring Rows, 20's/15's,
MODWOD 1: Sub 100 Singles, 800 m Run and Row, Sub Ring Rows
MODWOD 2: Sub 100 Plate Taps, 40 Ring Rows, 1500 m Bike Erg, 800 m Row
| 1st | 15:44 Rx | Debora Thu, Jul 17, 2025 | | 2nd | 17:56 Rx | Marnae Thu, Jul 17, 2025 | | 3rd | 14:16 Rx2 | Lily M Thu, Jul 17, 2025 | | 1st | 13:59 Rx | Brandon He Thu, Jul 17, 2025 | | 2nd | 14:23 Rx | Vince Thu, Jul 17, 2025 | | 3rd | 15:00 Rx | Diogo S Thu, Jul 17, 2025 |
| Vince | 14:23 Rx | | | Brandon He | 13:59 Rx | Ski Erg instead of row but everything else Rx+ | | Lily M | 14:16 Rx2 | | | Sofia | 15:50 Rx2 | | | Marnae | 17:56 Rx | | | Diogo S | 15:00 Rx | | | Debora | 15:44 Rx | | | Keith C | 19 Rx3 | | | Bj | 14:28 Rx2 | Rx with singles |
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WARM UP 07-17-25
(Check In)
Jump Rope-20 ON/10 OFF x 6 sets
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2x:
Plate Ground to Overhead-10 reps
Plate Row w/ Pause-10 reps
Plate Rotation-10 reps per side
Plate Plank Walk Over-10 reps
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Bent Over Row-10 reps (torso parallel to floor)
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Take 5 minutes to warm up Pendlay Row and gather DB's for Zottman Curl before starting bodybuilding
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