WOD Blog
 | Wed, Mar 13 2024 |  |
| Wednesday 13 March 2024 | Warm Up Wednesday 13 March 2024 |
Wednesday 13 March 2024
(Rounds)
15 minutes to build to a
heavy single PWR clean.
Row 2k (RPE 50%)
then: (RPE 70%)
8 min AMRAP
200 m Row (10 m = 1 rep)
4 Power Clean @ 50% of strength
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| 1st | 6+3 Rx | Nichole Wed, Mar 13, 2024 | | 2nd | 5+20 Rx | Sarah B Wed, Mar 13, 2024
DeVonna Wed, Mar 13, 2024 | | 3rd | 5+10 Rx | Léa Wed, Mar 13, 2024 | | 1st | 7+3 Rx | Nilsson Wed, Mar 13, 2024 | | 2nd | 7 Rx | John B Wed, Mar 13, 2024
Justin B Wed, Mar 13, 2024
Nick T Wed, Mar 13, 2024 | | 3rd | 6+10 Rx | Tim G Wed, Mar 13, 2024 |
| Nick T | 7 Rx | | | Brittany Sm | 7 Rx | | | Vinil | 5 Rx | | | Luke Sy | 6+4 Rx | | | Mauricio | 5+20 | scaled | | Nichole | 6+3 Rx | | | Emily B | 5 Rx | | | apurva s | 4 Rx | scaled | | Sierra D | 5 Rx | scaled | | Steven T | 6 | scaled | | Matt A | 6+6 Rx | scaled | | Erin B | 5 Rx | scaled | | Elijah A | 6+7 Rx | | | Shane S | 5+17 Rx | | | Val | 4+9 Rx | | | Bill | 3 Rx | | | Vinod | 5 Rx | | | Nilsson | 7+3 Rx | | | Samantha Sy | 5 | BBJ | | Léa | 5+10 Rx | | | Josh Br | 5+10 Rx | | | April | 5+18 Rx | | | Jake L | 6+10 Rx | | | Justin B | 7 Rx | | | Mandy N | 5+20 Rx | | | Nick N | 6+10 Rx | | | Tim G | 6+10 Rx | | | Thanmayee | 5 Rx | | | Suresh | 6+9 Rx | | | John B | 7 Rx | | | Shelli A | 6+6 Rx | | | Uday | 5+20 Rx | | | Shashank g | 5 Rx | | | Sophie C | 4+1 Rx | | | DeVonna | 5+20 Rx | | | Sarah B | 5+20 Rx | | | Matthew Wo | 6 Rx | | | Chloe C | 5+13 Rx | |
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Warm Up Wednesday 13 March 2024
(Time)
2 sets:
250m row
10 Leg swings
10 Lunges
5 empty bb RDL
5 hang muscle cleans
5 jump and lands
Smash traps, forearms
Wrist/forearm mobility
Worlds greatest stretch
5 clean lift offs
5 high pulls
5 muscle cleans
5 power cleans
-Strength-
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