WOD Blog
 | Sat, Nov 4 2023 |  |
| Saturday 4 November 2023 | Warm Up Saturday 4 November 2023 |
Saturday 4 November 2023 (Time, Rx2, Rx3) Partner WOD RX 14 rounds with a partner: 8 chest-to-bar pull-ups 8 wall-ball shots (14/20 lb) (9/10 ft) 50 M Sandbag Bearhug carry (70/100) – Partners alternate full rounds. – One partner works at a time. RX2 14 rounds with a partner: 8 pull-ups 8 wall-ball shots (14/20 lb) (9/10 ft) 50 M Sandbag Bearhug carry (50/70) RX3 14 rounds with a partner: 8 jumping pull-ups 8 wall-ball shots (10/14 lb) (9/10 ft) 50 M Sandbag Bearhug carry (30/50) Individual: Rest your splits.
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| 1st | 18:45 Rx | Samantha Sy Sat, Nov 4, 2023 | | 2nd | 17:26 Rx3 | DeVonna Sat, Nov 4, 2023 | | 1st | 18:45 Rx | Luke Sy Sat, Nov 4, 2023 | | 2nd | 23:43 Rx | Jacob Br Sat, Nov 4, 2023 | | 3rd | 21:15 Rx2 | Prathap Sat, Nov 4, 2023 |
| Jacob Br | 23:43 Rx | | | Samantha Sy | 18:45 Rx | | | Kayla se | 17:26 Rx3 | | | DeVonna | 17:26 Rx3 | | | Prathap | 21:15 Rx2 | | | Luke Sy | 18:45 Rx | | | Adam D | 23:43 Rx | | | Jeffrey D | 21:15 Rx2 | |
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Warm Up Saturday 4 November 2023 (Time) PARTNER MED-BALL TOSS | 7:00 Complete each exercise for :20/:10. Use a light medicine ball. Have athletes get further apart every few reps. Back-to-back twist pass Granny toss Bounce pass Chest pass Side toss, right Side toss, left Squat throw mobility: foam roll- quads, hip flexors, glutes, lats 5-8 bootstrappers banded shoulder 5 medball cleans 5 med ball push press 5 medball thrusters 5 wallball shots :10 dead hang 5 scap pulls 3 scap retracts 8 kip swings 5 pull ups 3-5 c2b 5 sandbag deadlifts :10 bear hug hold 50m sandbag bear hug carry
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