WOD Blog
 | Thu, Jul 31 2025 |  |
| METCON 07-31-25 | WARM UP 07-31-25 | BODYBUILDING (BACK AND BICEPS) 7-31-25 |
METCON 07-31-25
(Reps, Rx2, Rx3)
8 min AMRAP:
2-4-6-8-10-12 etc.
Bike Calories
Pull Up
REST 2 minute
8 min AMRAP:
2-4-6-8-10-12 etc.
Ski or Row Calories
DB Shoulder to Overhead (pair)
Rx+: 50's/35's
Rx: 35's/25's
Rx2: 25's/20's, Sub Ring Rows OR Jumping Pull Up
Rx3: 20's/15's, Sub Ring Rows
MODWOD 1: 15's/12's, Sub Ring Rows
| 1st | 242 Rx2 | Lily M Thu, Jul 31, 2025 | | 2nd | 189 Rx2 | Cherise Thu, Jul 31, 2025 | | 3rd | 179 Rx2 | Jayne Thu, Jul 31, 2025 | | 1st | 268 Rx | Ethan C Thu, Jul 31, 2025 | | 2nd | 234 Rx | Diogo S Thu, Jul 31, 2025 | | 3rd | 453 Rx2 | Vince Thu, Jul 31, 2025 |
| Diogo S | 234 Rx | | | Vince | 453 Rx2 | 30#, all else rx | | Sofia | 176 Rx2 | | | Cherise | 189 Rx2 | | | Lily M | 242 Rx2 | | | Ethan C | 268 Rx | | | Jayne | 179 Rx2 | RX db weight |
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WARM UP 07-31-25
(Check In)
DB OH Carry-20 m per side x 2 sets
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DB High Pull-10 reps per side
DB Row-10 reps per side
DB Push Press-10 reps per side
DB Renegade Row-10 reps per side
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Cat-Cow-10 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
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Pendlay Row (bar)-10 reps
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Take a few minutes to get set up for Pendlay Row
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BODYBUILDING (BACK AND BICEPS) 7-31-25
(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
| Diogo S | 165 Rx | | | Keith C | 95 Rx | 4sets |
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