WOD Blog
 | Tue, Jul 21
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| Stability Tue Jul 21 2026 | Back Squats Tue Jul 21 2026 | Backbeat |
Stability Tue Jul 21 2026
(No Results Tracked)
3 x 12
single or double db oh pause lunges
3 bmu or practice kip swing
| Mai | 5:30am... 3 2 1 GO! | | Ryan K | 5:30am... 3 2 1 GO! | | Adelaide | 5:30am... 3 2 1 GO! |
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Back Squats Tue Jul 21 2026
(Weight)
3@70% WM
3@80%
3+@85%
2x10@58%
| Mai | 5:30am... 3 2 1 GO! | | Ryan K | 5:30am... 3 2 1 GO! | | Adelaide | 5:30am... 3 2 1 GO! |
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Backbeat
(Calories)
5 x 2:00 AMRAP:
3 power cleans 165/115 115/85
6/4 burpee pullups
12 air squats
Max bike or row calories in remaining time
*rest 2:00 between amraps
Score: total calories
| Mai | 5:30am... 3 2 1 GO! | | Ryan K | 5:30am... 3 2 1 GO! | | Adelaide | 5:30am... 3 2 1 GO! |
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The 4-1-1
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