WOD Blog
 | Tue, Jul 9 2024 |  |
| Tuesday 9 July 2024 | Warm up Tuesday July 9 2024 |
Tuesday 9 July 2024 (Reps, Rx2, Rx3) 25 min EMOM 1- Devil's Press (50/35 35/25 25/15) 2- Push up 3- Vups 4- Push press (50/35 35/25 25/15) 5- Rest
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| 1st | 250 Rx | Samantha Sy Tue, Jul 9, 2024 | | 2nd | 205 Rx2 | Léa Tue, Jul 9, 2024 | | 3rd | 330 Rx3 | Erin B Tue, Jul 9, 2024 | | 1st | 343 Rx | Noah Ma Tue, Jul 9, 2024 | | 2nd | 329 Rx | Matt A Tue, Jul 9, 2024 | | 3rd | 293 Rx | Luke Sy Tue, Jul 9, 2024 |
| Jacob Br | 256 Rx | | | Nick T | 238 Rx | | | Gretchen | 274 Rx3 | | | Caden | 172 Rx3 | | | Mauricio | 203 Rx2 | | | Scott P | 339 Rx2 | | | Jack Y | 275 Rx2 | | | Ryan S | 233 Rx2 | | | Keith P | 286 Rx2 | | | Viswanath | 211 Rx2 | | | Sam ra | 215 Rx2 | | | Vinod | 250 Rx3 | | | Shashank g | 238 Rx2 | | | Erin B | 330 Rx3 | | | Matt A | 329 Rx | | | Phillip A | 234 Rx2 | | | Ashley Fi | 289 Rx3 | 20# | | Léa | 205 Rx2 | | | Bill | 100 | scaled | | Scotty Sc | 274 Rx3 | | | Chip | 166 Rx3 | | | Lynn S | 186 Rx3 | | | Luke Sy | 293 Rx | | | Samantha Sy | 250 Rx | | | Jake L | 242 Rx3 | | | Rees | 250 Rx3 | | | Brian H | 249 Rx3 | | | Steven T | 252 | mod | | Nilsson | 255 Rx | | | Darcy C | 205 Rx2 | | | Tobie | 249 Rx | strict pr. | | Justin B | 331 Rx2 | | | Charles S | 240 Rx | | | Noah Ma | 343 Rx | | | Courtney Sp | 306 Rx3 | | | Scotty Sp | 300 | RKBS | | Kim K | 226 Rx3 | | | Chloe C | 222 Rx3 | | | Sophie C | 216 Rx3 | | | Steven L | 256 Rx2 | | | Joe W | 232 Rx3 | | | Norm | 257 Rx2 | | | Avinash k | 259 Rx3 | |
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Warm up Tuesday July 9 2024 (Time) Foam roll 100m run Banded shoulder stretches 2 sets 10 reps Plate front raise (5 lb) Plate lateral raise (5 lb) 5 inch worm 5 seal to down dog 8 mountain climbers 8 twisted cross 5 up downs 5 burpees 4 :10 sec bird dog holds 10/10 Russian twist 5 V ups 5 push ups 5/5 push press 5 devils press WOD!
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