WOD Blog
 | Thu, Jul 24 2025 |  |
| WARM UP 07-24-25 | METCON 07-24-25 | BODYBUILDING BACK AND BICEPS 07-24-25 |
WARM UP 07-24-25
(Check In)
EMOM x 6 (2 sets)
1. Jog-100 m
2. Empty Barbell Row
3. Supinated Hang-20 secs + Scap Pull-5 reps
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Upper Windmill-5 reps per side
Swimmers-30 secs
Downward Dog Toe Touch-30 secs
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Warm up for 3-5 minutes on Pendlay Row
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METCON 07-24-25
(Time, Rx2, Rx3)
FOR TIME:
10-9-8-7-6-5-4-3-2-1:
Knees to Elbow
Bodybuilder
*100 m Run between sets
Goal: Sub 13, CAP 18 minutes.
Rx: As written (make sure to touch elbows!)
Rx2: Sub Knees to Triceps or armpits OR TTB
Rx3: Sub KTC
MODWOD 1: Sub Lying Toes to Bar
MODWOD 2: sub Lying Toes to Bar, Bodybuilder to Box, 9 down to 1. Sub 200 m Bike Erg if needed.
| 1st | 11:34 Rx2 | Lily M Thu, Jul 24, 2025 | | 2nd | 12:05 Rx2 | Sofia Thu, Jul 24, 2025 | | 3rd | 15:11 Rx2 | Jayne Thu, Jul 24, 2025 | | 1st | 10:33 Rx | Vince Thu, Jul 24, 2025 | | 2nd | 12:12 Rx | Xavier A Thu, Jul 24, 2025 | | 3rd | 14:44 Rx | Diogo S Thu, Jul 24, 2025 |
| Vince | 10:33 Rx | | | Xavier A | 12:12 Rx | | | Diogo S | 14:44 Rx | | | Lily M | 11:34 Rx2 | | | Sofia | 12:05 Rx2 | | | Jayne | 15:11 Rx2 | | | Keith C | 18 Rx3 | |
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BODYBUILDING BACK AND BICEPS 07-24-25
(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
| 1st | 50lb row, 10 DB pair Rx | Sofia Thu, Jul 24, 2025 | | 1st | 155, 20s Rx | Diogo S Thu, Jul 24, 2025 | | 2nd | 100, 20 Rx | Vince Thu, Jul 24, 2025 | | 3rd | 75. 3 sets Rx | Keith C Thu, Jul 24, 2025 |
| Vince | 100, 20 Rx | | | Diogo S | 155, 20s Rx | | | Sofia | 50lb row, 10 DB pair Rx | | | Keith C | 75. 3 sets Rx | |
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