WOD Blog
 | Mon, Apr 13 |  |
| Monday 13 April 20226 | Warm up Monday 13 April 206 |
Monday 13 April 20226 (Time, Rx2, Rx3) Strength: 10:00 to Build to a 1-Rep Push Press The 4 rounds for time: 21 Box Jump Overs 20/24 | rx316/20 15 Ring Dips | Assisted dips | Box dips 9 Shoulder to Overhead 115/165 | 85/135 | 65/95
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| 1st | 14:48 Rx | Nichole Mon, Apr 13, 2026 | | 2nd | 12:29 Rx2 | Emily M Mon, Apr 13, 2026 | | 3rd | 15:55 Rx2 | Dawn T Mon, Apr 13, 2026 | | 1st | 12:06 Rx | Justin B Mon, Apr 13, 2026 | | 2nd | 16:56 Rx | Luke Sy Mon, Apr 13, 2026 | | 3rd | 17:58 Rx | Christian L Mon, Apr 13, 2026 |
| Jacob Br | 11:28 Rx2 | | | Saba | 14:21 Rx3 | | | DeVonna | 15:02 Rx3 | Step-overs | | Shashank g | 15:00 Rx2 | | | Dawn T | 15:55 Rx2 | | | Nichole | 14:48 Rx | | | Luke Sy | 16:56 Rx | | | Léa | 11:36 | scaled | | Steven T | 14:30 | Scaled | | Vishnuvardhan | 14:27 Rx2 | | | Shiva | 12:15 Rx3 | | | Matt A | 18:16 Rx | | | Navaneetha | 14:39 | Scaled | | Sreenath | 16:15 Rx3 | | | Elijah W | 13:10 Rx3 | | | Prathap | 16:10 Rx3 | | | Shashank K | 14:52 Rx3 | | | Erin B | 13:21 Rx3 | | | Sam z | 11:15 Rx3 | | | Dago | 12:10 Rx3 | | | Anthony | 13:16 Rx3 | | | Lauren B | 10:18 Rx3 | | | Rees | 13:55 | Mod | | Joanna | 14:00 | Scaled | | Kenia | 13:49 Rx3 | | | Noemi | 13:41 Rx3 | | | Marcus | 14:00 Rx3 | | | Justin B | 12:06 Rx | | | Emily M | 12:29 Rx2 | | | Samantha Sy | 18:24 | 115, Push ups | | Steven L | 18:18 Rx2 | | | Jesca | 17:49 Rx2 | | | Dee S | 17:07 Rx2 | | | Christian L | 17:58 Rx | | | Cody P | 11:07 Rx3 | | | Sam ra | 16:15 Rx3 | | | Whitney | 16:16 Rx3 | | | Kelley M | Open | scaled | | Lindsay R | Open | scaled |
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Warm up Monday 13 April 206 (Time) 2 rounds: • 100m easy run or bike • 10 inchworm w push up • 10 air squats • 5 table top w :03 hold 2 rounds: • 10 banded shoulder pass-throughs • 10 banded strict press • 8 floor assisted ring dips • 5/5 box step ups —> 6 BJO • 20-sec ring support hold (or plank hold empty bar: • 5 strict press • 5 push press • 5 push jerk Then build • Set 1: 5 push press (light) • Set 2: 3 push press (moderate) • Set 3: 2 push press (moderate-heavy) • Set 4+: singles building to 1 rep Primer after strength: • 6 box jump overs • 6 ring dips (or your scaled version) • 3 shoulder-to-overhead
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