WOD Blog
 | Tue, Jul 14 |  |
 | Happy Birthday: Keith Gr & Nate R |
| SKILL WORK 07-13-26 | METCON 07-14-26 | WARM UP 07-14-26 |
SKILL WORK 07-13-26
(Reps)
15 Minutes
*Take first 3-5 minutes to get set up, then perform 12 min EMOM
Advanced Option:
EMOM x 12
1. Ring Muscle Up Set-Solid set (2-3 reps shy of failure)
2. REST
if you have 5+ ring dips + strict pull ups
EMOM x 12
1. False Grip Hold-10-20 secs
2. Toe Assisted Ring Muscle Up Drill x 3 reps
3. Ring Face Pull x 5 reps
If you're still working ring dips/strict pull up
EMOM x 12
1. Modified Ring Dip-3-5 reps*
2. Modified Pull Up-5-8 reps**
3 REST
*Ring dip options include:
Negatives
Foot Assisted
Band Assisted
Matador
**Pull Up Options include:
Negatives x 3-5 reps
Band Assisted
Lat Pull Down x 8-12 reps
MODWOD: Above strict pull up/dip option but sub modified push ups.
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METCON 07-14-26
(Time, Rx2, Rx3)
6-2 Minute Rounds/1 min REST between rounds:
Rounds 1, 3, 5:
Toes to Bar-20 reps
Bike AMCAP w/ time remaining
Rounds 2, 4, 6
Burpee Over Rower-15 reps
Row AMCAP w/ time remaining
Goal: 90+ calories
Rx: As written
Rx2: Sub Hanging Leg Raise
Rx3: Sub 12 Burpees, 15 KTC
MODWOD 1: Sub 12 Bodybuilder, 12 Lying Toes to Bar
MODWOD 2: Sub
| 1st | 73 Rx | Isis Tue, Jul 14, 2026 | | 2nd | 82 Rx | Samantha H Tue, Jul 14, 2026 | | 3rd | 97 Rx | Marnae Tue, Jul 14, 2026 | | 1st | 77 Rx | Diogo S Tue, Jul 14, 2026 | | 2nd | 94 Rx | Bj Tue, Jul 14, 2026 | | 3rd | 143 Rx | Jaren Tue, Jul 14, 2026 |
| Nikki | 59 Rx2 | | | Marnae | 97 Rx | | | Lily M | 92 Rx2 | | | Sofia | 85 Rx2 | Subbed 15 regular burpees | | Hayden P | 150 Rx | 30-17-30-19-30-24 | | Isis | 73 Rx | | | Jayne | 60 Rx2 | | | Jaren | 143 Rx | | | Diogo S | 77 Rx | | | Bj | 94 Rx | | | Samantha H | 82 Rx | T2B turned to leg raises ngl |
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WARM UP 07-14-26
(Check In)
20 ON/10 OFF x 2 rounds:
Bunny Hop
Side to Side Hop
Front to Back Hop
Burpee
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Inchworm + Upward Dog-5 reps
Scap Push Up-10 reps
Push Up w/ Slow Lower-5 reps
Swimmers-10 reps
Reverse Plank-30 secs
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Ring Support Hold (top)-10-15 secs
Ring Support Hold (bottom)-10-15 secs*
*modify with matador or plank hold
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Supinated Hang-20 secs
Scap Pull-10 reps
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