WOD Blog
 | Fri, Jun 28 2024 |  |
| Friday 28 June 2024 | Warm Up Friday 28 June 2024 |
Friday 28 June 2024 (Rounds, Rx2, Rx3) 3 Sets: 20 GHD 20 Hip Extensions Rest 1:30 b/t sets 18min AMRAP: 8 Deadlifts (125/185 | 105/165 | 85/135) 16/20 Cal Bike 8/8 Alt Single Arm RKBS (35/53 | 26/35 | 18/26) 16 Burpees over the Bar
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| 1st | 3 + 12 Rx | Léa Fri, Jun 28, 2024 | | 2nd | 2+42 Rx2 | Lynn S Fri, Jun 28, 2024 | | 3rd | 2+24 Rx2 | DeVonna Fri, Jun 28, 2024 | | 1st | 4 + 12 Rx | Noah Ma Fri, Jun 28, 2024 | | 2nd | 4+8 Rx | John B Fri, Jun 28, 2024 | | 3rd | 4+3 Rx | Luke Sy Fri, Jun 28, 2024 |
| Jacob Br | 3+17 Rx | | | Margaret | 2+52 Rx3 | | | Cole D | 3+4 Rx | | | Nick T | 3+52 Rx | | | Gretchen | 3 Rx3 | | | Mauricio | 2+48 Rx2 | | | Scott P | 3+17 Rx | | | Viswanath | 2+39 Rx2 | | | Ryan S | 2+44 Rx2 | | | Sara P | 3+50 Rx3 | | | apurva s | 3+7 | scaled | | Shashank g | 3 Rx2 | | | Erin B | 3+8 Rx3 | | | Keith P | 3+41 Rx | | | Dakota | 3+3 Rx3 | | | Prathap | 2+50 Rx2 | | | Phillip A | 3+2 Rx | | | Avinash k | 2+52 Rx2 | | | Kristie W | 3+32 | Mod | | Bill | 2 | Mod | | Shashank K | 2+30 Rx3 | | | Justin C | 2+43 Rx | | | Ashley Fi | 3+34 Rx2 | | | John B | 4+8 Rx | | | Chip | 3+2 Rx3 | 35KB | | Lynn S | 2+42 Rx2 | | | Vinod | 4+18 | mod | | Tori | 3 Rx3 | 105DL | | Val | 2 Rx2 | | | Darcy C | open | open | | Brian H | 3+21 Rx3 | | | Elijah A | 3+2 Rx | | | Courtney Sp | 3+3 Rx3 | | | DeVonna | 2+24 Rx2 | | | Noah Ma | 4 + 12 Rx | | | Léa | 3 + 12 Rx | | | Alice | 3 + 8 Rx3 | | | Christian L | 3 + 32 Rx | | | Hannah L | 3 + 32 Rx3 | | | Luke Sy | 4+3 Rx | |
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Warm Up Friday 28 June 2024 (Time) PVC Routine at whiteboard 2min bike 2 sets: 5/5 single leg RDL 8 glute bridges 8 straight leg sit ups 5 push up to down dog Foam roll Banded hamstring stretches 5 PVC 3pt contact > 5 bb deadlifts 5 up downs > 5 burpees 5 Russian KBS > 5/5 SA RKBS Load barbell Set up GHD
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