WOD Blog
 | Sat, Nov 18 2023 |  |
 | Happy Birthday: Sreenath |
| Saturday 18 November 2023 | Warm Up 18 November 2023 |
Saturday 18 November 2023 (Time, Rx2, Rx3) FOR TIME: RX Saturday: partner WOD 30-20-10 KBS (53/70; 35/53; 25/35) Sit Ups 30-20-10 Wallballs (14/20; 14/20: 10/14) Burpees 30-20-10 Cal Bike Slamballs (or plate g2o) 25/30; 20/25; 15/20 30-20-10 Goblet Squats (same as KBS) SA OH KB Lunges
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| 1st | 23:10 Rx2 | Kelley M Sat, Nov 18, 2023 | | 2nd | 27:38 Rx2 | Erin B Sat, Nov 18, 2023 | | 3rd | 23:10 Rx3 | Lindsay R Sat, Nov 18, 2023 | | 1st | 19:42 Rx | Luke Sy Sat, Nov 18, 2023 Jacob Br Sat, Nov 18, 2023 | | 2nd | 20:08 Rx | Christian L Sat, Nov 18, 2023 Ben Bar Sat, Nov 18, 2023 | | 3rd | 22:20 Rx2 | Cody P Sat, Nov 18, 2023 Sam ra Sat, Nov 18, 2023 |
| Jacob Br | 19:42 Rx | | | DeVonna | 27:03 Rx3 | | | Ben Bar | 20:08 Rx | | | Molly O | 27:38 Rx2 | | | Josalin | 26:00 Rx3 | | | Luke Sy | 19:42 Rx | | | Caitlyn | 19:45 | Half | | Kelley M | 23:10 Rx2 | | | Lindsay R | 23:10 Rx3 | | | Sam ra | 22:20 Rx2 | | | Christian L | 20:08 Rx | | | Gretchen | 27:03 Rx3 | | | Cody P | 22:20 Rx2 | | | Erin B | 27:38 Rx2 | |
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Warm Up 18 November 2023 (Time) 8 alt Samson lunges w pass through 8 alt around the worlds 8/8 leg swings 8 alt Spider-Man’s 8 push up to down dog Partner a: 400m run Partner b: bike -Swap 2 sets: 5 medball cleans —> medball thrusters 5 sit ups 5 up downs —> burpees 5 plate g2o 5 lunge lunge squats —> gob lunge lunge squat 5 Russian swings 5 KBS 3/3 kb cleans 3/3 kb press 3/3 overhead lunges BREAK: take 5-7mins to mobilize AND practice 3-5reps of each movement
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