WOD Blog
 | Fri, Apr 10 |  |
 | Happy Birthday: Léa & Shannon |
| Friday 10 April 2026 | Warm up Friday 10 April 2026 |
Friday 10 April 2026 (Reps, Rx2, Rx3) Strength: Snatch Complex, every :90 x 4 Sets 1 Hang Full Snatch 1 Power Snatch 1 Overhead Squat EMOM 20 1- 200m Run 2- 1 Full Snatch 105/155 | 75/115 | Alt Wt. 3- Max Wallballs 14/20 | 10/14 | hit targets 4- Rest *Score is Total WB
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| 1st | 161 Rx | Chelsea I Fri, Apr 10, 2026 | | 2nd | 93 Rx | Samantha Sy Fri, Apr 10, 2026 | | 3rd | 137 Rx2 | Nichole Fri, Apr 10, 2026 | | 1st | 129 Rx | Matt A Fri, Apr 10, 2026 | | 2nd | 128 Rx2 | Prathap Fri, Apr 10, 2026 | | 3rd | 84 Rx2 | Sreenath Fri, Apr 10, 2026 |
| DeVonna | 123 Rx3 | | | Scott P | 129 Rx3 | 95 / 20#WB | | Chelsea I | 161 Rx | 125 snatch | | Vinod | 80 Rx3 | | | Jack Y | 53 Rx2 | | | Matt A | 129 Rx | | | Nichole | 137 Rx2 | 85 | | Prathap | 128 Rx2 | | | Shashank K | 90 Rx3 | | | Erin B | 103 Rx3 | | | Gloria | 102 Rx3 | | | Tabor | 48 Rx3 | | | Dee S | 78 Rx2 | | | Navaneetha | 82 Rx3 | | | Sreenath | 84 Rx2 | | | Samantha Sy | 93 Rx | | | Rebecca F | 111 Rx3 | | | Rusty | 121 Rx3 | | | Presley | 107 Rx2 | | | Penelope | 113 Rx2 | | | Kenia | 87 Rx3 | | | Noemi | 97 Rx3 | | | Alice | 125 Rx2 | | | Emily M | 126 Rx2 | |
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Warm up Friday 10 April 2026 (Time) • 200m easy run • 10 air squats • 10 push-ups • 10 PVC pass-throughs • 1–2 rounds: • 10 PVC overhead squats (slow + controlled) • 8 PVC muscle snatches • 10 alternating lunge + twist • 10 banded pull-aparts • 20-sec front rack stretch (each side) With PVC then empty bar: • 5 muscle snatch • 5 overhead squat • 5 snatch grip RDL • 5 hang power snatch • 5 full snatch Then build: Set 1: light — 3 hang power snatch + 3 OHS Set 2: moderate — 2 hang full snatch + 2 OHS ⚡ Primer • 1 round: • 100m run (build pace) • 5 wall balls (smooth, unbroken) • 1–2 snatches at workout weight
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