WOD Blog
 | Sat, Jun 29 2024 |  |
| Saturday 29 July 2024 | Warm Up Saturday 29 June 2024 |
Saturday 29 July 2024 (Time, Rx2, Rx3) COMPLEX x 4 (rest :90 b/t) 2 Snatch Grip DL 1 Power Snatch 6 Overhead walking lunges Partner up: 4 rounds 600 m relay (one Partner run 100m and tag) 10 Power Snatch (95/135 | 65/95 | 45/75) 20 C2b (PU | box assisted PU) 30 Wallball situps (Throw to partner)
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| 1st | 25:36 Rx2 | Léa Sat, Jun 29, 2024 | | 2nd | 27:23 Rx3 | Courtney Sp Sat, Jun 29, 2024 DeVonna Sat, Jun 29, 2024 | | 1st | 23:31 Rx | Christian L Sat, Jun 29, 2024 | | 2nd | 25:36 Rx | Jacob Br Sat, Jun 29, 2024 | | 3rd | 23:31 Rx2 | Shashank g Sat, Jun 29, 2024 |
| Léa | 25:36 Rx2 | C2b | | Shashank g | 23:31 Rx2 | | | Tori | 33:57 | Mod | | Jacob Br | 25:36 Rx | | | DeVonna | 27:23 Rx3 | | | Courtney Sp | 27:23 Rx3 | | | Scotty Sc | 33:57 | Bike/Muscle sn | | Christian L | 23:31 Rx | |
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Warm Up Saturday 29 June 2024 (Time) 8 Samson lunges w pass through 8 around the worlds 8 Cossack squats 200m run 2 sets: 8 plate g2o 8 alt plate oh lunges 8 plate sit ups 8 kip swings 100m run T-spine opener Thoracic twists on roller Overhead stretch or elevated child’s pose Set up pull up station 3-5 pull ups 3-5 c2b 3-5 partner high five sit ups 3-5 partner wallball sit ups Barbell: 3-5 reps each Snatch grip deadlifts Snatch lift offs High pulls Muscle snatch Back rack lunges Sotts press Overhead walking lunges Begin complex with empty bar or light wt
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