WOD Blog
 | Mon, Mar 11 2024 |  |
| Monday 11 March 2024 | Warm Up Monday 11 March 2024 |
Monday 11 March 2024
(Rounds, Rx2, Rx3)
Strength: Front Squats, every 2mins:
1x5@ 70%
1x4@ 75%
1x3 @ 80%
1x2 @ 85%
1x1 @ 90%
Then:
12 min AMRAP
9 Thruster 75/105 (65/95; 45/75)
1 Rope climb (rx3: plank pulls/knee raises)
5 Wall walk (rx3: partial WW)
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| 1st | 4+9 Rx | Samantha Sy Mon, Mar 11, 2024 | | 2nd | 3+12 Rx3 | Léa Mon, Mar 11, 2024 | | 3rd | 3+10 Rx3 | Erin B Mon, Mar 11, 2024 | | 1st | 3+11 Rx | Matt A Mon, Mar 11, 2024 | | 2nd | 3+10 Rx | Nick T Mon, Mar 11, 2024 | | 3rd | 3+8 Rx | Nilsson Mon, Mar 11, 2024 |
| Samantha Sy | 4+9 Rx | | | Nick T | 3+10 Rx | | | Phillip A | 2+12 Rx2 | | | Kim M | 3 | scaled | | Brittany Sm | Open | scaled | | Vinod | 2+12 Rx2 | | | Mauricio | 3+10 Rx3 | | | Ryan S | 3+3 Rx2 | | | Jack Y | 3+3 Rx2 | | | Scott P | 3+9 Rx2 | | | Steven T | 5+4 | scaled | | Léa | 3+12 Rx3 | rope climb | | Matt A | 3+11 Rx | | | Erin B | 3+10 Rx3 | | | Redj | 3+9 Rx3 | | | Shashank K | 3+2 Rx3 | | | Misty T | 3+5 Rx3 | | | Hannah S | 4+10 | scaled | | Ashley Fi | 👊 | 24.2 | | Adam D | 3+11 | mod | | Justin B | 👊 | 24.2 | | Cody P | 3+9 Rx2 | AND 24.2 | | Rees | 3+11 Rx3 | | | Josh Br | 3+1 Rx3 | | | Nilsson | 3+8 Rx | | | Tobie | 3+10 Rx | legless rope | | Darcy C | 3 Rx2 | | | Kim K | 3+9 Rx3 | | | Thanmayee | 4 Rx3 | | | Alice | 3+9 Rx3 | | | Ravichandra | 3 Rx3 | 25/plank/ half ww | | Shashank g | 3+7 Rx3 | Plank pull | | Dan | 4 Rx3 | Half ww / 95 | | Evion | 3+1 Rx3 | 55lb | | Chloe C | 3+10 Rx3 | 55/plank pull/half ww |
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Warm Up Monday 11 March 2024
(Time)
Inchworms
Alt. Spider-Man’s
Seal to down dog
Pike shoulder taps
200m run
Wall hip stretches
Frog pose
Couch stretch
3 deadlifts
3 high pulls
3 muscle cleans
5 front squats
3 strict press
3 push press
5 thrusters
Plank pulls
Hanging knee raises
J-hooks
1/2-1 rope climb
Elevated plank shoulder taps
1/2 wall walks
1-2 wall walks
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