WOD Blog
 | Mon, Jul 8 2024 |  |
 | Happy Birthday: Carla D |
| Monday 8 July 2024 | Warm Up Monday 8 July 2024 |
Monday 8 July 2024 (Reps, Rx2, Rx3) Strength and conditioning: 4 rds of: 20 OH walking lunges Plate(45/35) :30 Plank 200 Run 7 min AMRAP of: 1 Pwr Snatch (85/135 | 65/95 | 45/75or comfort) 1 OH Squats 1 Box Jumps (24/30 | 20/24 | Step ups or 16/20) 2s 3s...
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| 1st | 84 Rx2 | Samantha Sy Mon, Jul 8, 2024 | | 2nd | 72 Rx2 | Nichole Mon, Jul 8, 2024 | | 3rd | 35 Rx2 | Léa Mon, Jul 8, 2024 | | 1st | 67 Rx | Justin B Mon, Jul 8, 2024 | | 2nd | 54 Rx | Luke Sy Mon, Jul 8, 2024 | | 3rd | 47 Rx | Noah Ma Mon, Jul 8, 2024 |
| Nick T | 45 Rx2 | | | Kayla se | 68 Rx3 | | | Jacob Br | 45 Rx | | | Samantha Sy | 84 Rx2 | | | Marilyn | 45 Rx3 | | | Kim M | 74 Rx3 | | | Brittany Sm | 63 Rx2 | 85# 20in | | Alberto | 63 Rx3 | | | Mauricio | 71 Rx3 | | | Ryan S | 51 Rx2 | | | Scott P | 53 Rx3 | | | Jack Y | 46 Rx2 | | | Keith P | 70 Rx2 | | | Caden | 45 Rx3 | | | Gretchen | 84 Rx3 | | | Norm | 35 Rx2 | | | Nichole | 72 Rx2 | 75 lbs | | Viswanath | 63 Rx2 | | | Ben Bar | 65 Rx2 | | | Steven T | 63 Rx3 | | | Shashank g | 31 Rx2 | | | Erin B | 57 Rx3 | | | Margaret | 63 Rx3 | | | Matt A | 52 Rx2 | 115#, 30in | | Ashley Fi | 68 Rx3 | 20in | | Scotty Sc | 70 Rx3 | 24in | | Lynn S | 65 | pc+fs | | Chip | 63 Rx3 | | | Phillip A | 51 Rx2 | | | Luke Sy | 54 Rx | | | Josh Br | 32 Rx2 | | | Rees | 45 Rx3 | | | Brian H | 51 | scaled | | Léa | 35 Rx2 | | | Kristie W | 88 | Mod | | Justin B | 67 Rx | | | Joe W | 45 Rx3 | | | Nilsson | 42 Rx | | | Val | 63 Rx3 | 20in | | Tobie | 45 | mod | | Courtney Sp | 54 Rx3 | | | Noah Ma | 47 Rx | | | Darcy C | 57 Rx3 | 20in | | Justin C | 25 Rx | | | Scotty Sp | 63 | mod | | Alice | 63 Rx3 | | | Elijah A | 57 Rx3 | | | Steven L | 51 Rx2 | |
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Warm Up Monday 8 July 2024 (Time) 100m run 8 Samson lunges + pass through 8 pvc overhead squats 8 bootstrappers 8 twisted cross 100m run Banded shoulder stretches 2 sets 5 plate g2o 6 oh plate lunges 5 jumping air squats 3-5 box jumps, low ht Strength & Conditioning 5 snatch lift offs 5 high pulls 5 muscle snatch 5 btn push jerks 5 power snatch 5 overhead squats
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