WOD Blog
 | Fri, Jul 19 2024 |  |
 | Gymversary: Dylan Wa(5) |
| Friday 19 July 2024 | Warm Up Friday 19 July 2024 |
Friday 19 July 2024 (Reps, Rx2, Rx3) Strength: Press Complex 3x (10 rep complex) 1 Split Jerk 2 Push Jerk 3 Push Press 4 Strict Press *Rest 2:00 b/t 16 EMOM: 45/15 Min 1- Box Jump Overs 20/24 | 16/20 Min 2- Push Jerk 75/115 | 55/95 | 45/95 Min 3- GHD (V-Ups | Straight Leg Sit Ups Min 4- Double Unders (singles) Goal pick rep amount and accomplish that each min.
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| 1st | 466 Rx | Samantha Sy Fri, Jul 19, 2024 | | 2nd | 378 Rx | Nichole Fri, Jul 19, 2024 | | 3rd | 265 Rx | Lindsay P Fri, Jul 19, 2024 | | 1st | 476 Rx | Christian L Fri, Jul 19, 2024 | | 2nd | 422 Rx | Luke Sy Fri, Jul 19, 2024 | | 3rd | 374 Rx | John B Fri, Jul 19, 2024 |
| Jacob Br | 271 Rx | | | DeVonna | 465 Rx3 | | | Brittany Sm | 289 Rx | | | Scott P | 497 Rx3 | Rx2/singles | | Jack Y | 168 Rx2 | | | Luke Sy | 422 Rx | | | David G | 197 Rx3 | | | Saba | 355 Rx3 | 3 rounds of Doubles | | Kelley M | 475 Rx2 | | | Ryan S | 396 Rx3 | Rx2/singles | | Norm | 151 Rx | | | Viswanath | 470 Rx3 | 85/singles | | apurva s | 240 Rx3 | | | Shashank g | 490 Rx3 | | | Sara P | 574 Rx3 | | | Samantha Sy | 466 Rx | | | Léa | 363 Rx2 | | | Matt A | 371 Rx | | | Erin B | 523 Rx3 | | | Heather A | 346 Rx3 | 20/55/GHD/singles | | Keith P | 221 Rx | | | Lindsay R | 607 Rx3 | | | Shashank K | 322 Rx3 | | | Nichole | 378 Rx | | | Prathap | 410 Rx3 | | | Sierra D | 335 Rx3 | | | Lindsay P | 265 Rx | | | John B | 374 Rx | | | Courtney Sp | 433 Rx3 | | | Josh Br | 190 Rx2 | | | Charles S | 173 Rx | | | Alice | 452 Rx3 | | | Avinash k | 523 Rx3 | | | Christian L | 476 Rx | | | Hannah L | 505 | mod | | Hillary | 362 Rx | | | Noah Ma | 329 Rx3 | Rx - SU |
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Warm Up Friday 19 July 2024 (Time) 8 Samson lunges + pass through 8 Cossack squats 5 seal to dog dog 15 jumping jacks 200m run Smash feet, calves, traps, delts Thoracic twists Overhead Stretch Heel drops 5 air squats > tuck jumps > box jump overs 5 scarecrow press > strict press > push press 5 straight leg sit ups > v-ups > GHDs 15 single unders > penguin taps > dubs Review jerk catch 3-5 jump & lands 3-5 split jerk with PVC 3 strict press in catch position 3 split jerks 1 split jerk 2 push jerks 3 push press 4 strict press *strength*
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