WOD Blog
 | Mon, Jul 22 2024 |  |
 | Gymversary: Erin B(5) |
| Monday 22 July 2024 | Warm Up Monday 22 July 2024 |
Monday 22 July 2024 (Time, Rx2, Rx3) Strength: EOMOM x 6 Sets 1 Hang Full Clean 1 Full Clean *start at 60% of full clean and build 3 Rounds For TIme: 400m Run 12 Single Arm OH Walking Lunges (53/70 | 35/53 | 26/36) 12 Russian Kettlebell Swings
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| 1st | 10:14 Rx | Nichole Mon, Jul 22, 2024 | | 2nd | 11:25 Rx | Samantha Sy Mon, Jul 22, 2024 | | 3rd | 9:31 Rx2 | Lindsay P Mon, Jul 22, 2024 | | 1st | 8:44 Rx | Mason M Mon, Jul 22, 2024 | | 2nd | 8:48 Rx | Christian L Mon, Jul 22, 2024 | | 3rd | 9:30 Rx | Jacob Br Mon, Jul 22, 2024 |
| Nick T | 9:50 Rx | | | DeVonna | 11:31 Rx3 | | | Jacob Br | 9:30 Rx | | | Samantha Sy | 11:25 Rx | | | Brittany Sm | 8:24 Rx | | | Nichole | 10:14 Rx | | | Kim M | 11:20 Rx3 | | | Saba | 11:45 Rx3 | | | Scott P | 10:34 Rx2 | | | Ryan S | 11:09 Rx2 | Bike 24 | | Viswanath | 11:00 Rx3 | | | Lindsay P | 9:31 Rx2 | 135 complex. Failed 145 | | Sara P | 9:20 Rx3 | | | Steven T | 10:38 Rx3 | | | Léa | 10:09 Rx2 | | | Erin B | 10:40 Rx3 | | | Shashank g | 11:43 Rx2 | | | Keith P | 9:00 Rx2 | | | Lindsay R | 9:22 Rx3 | | | Prathap | 13:20 Rx2 | | | Adam D | 9:24 Rx3 | | | Shashank K | 14:06 Rx3 | | | Amber G | 8:03 Rx | 155 complex, failed 160 | | Gabriel | 9:09 Rx | 195 | | Avinash k | 11:24 Rx3 | | | Heather A | 12:49 Rx2 | | | Nilsson | 13:33 Rx | | | Kelley M | 10:51 Rx2 | | | Bridget | 11:58 Rx3 | | | Ashley Fi | 12:27 Rx2 | | | Josh Br | 12:42 Rx2 | | | Justin B | 12:26 Rx | | | Rees | 12:00 | scaled | | Phillip A | 16:00 Rx | | | Kim K | 12:28 Rx3 | | | Noah Ma | 14:52 Rx | | | Brian H | 10:28 Rx3 | | | Tim G | 10:48 Rx2 | | | Tori | 11:26 Rx3 | | | Tobie | 11:02 Rx3 | Mod | | Darcy C | 11:45 Rx2 | | | Mason M | 8:44 Rx | 270# complex | | Charles S | 10:28 Rx2 | | | Christian L | 8:48 Rx | | | Courtney Sp | 17:11 Rx3 | | | Emily M | 10:22 Rx2 | 125# complex | | Dakota | 11:40 Rx3 | | | Cole D | 12:05 Rx2 | | | Alice | 12:50 Rx3 | | | Steven L | 12:00 Rx2 | | | Jesca | 12:40 Rx3 | | | Cody P | 11:05 Rx3 | | | Scotty Sp | 15:54 Rx3 | |
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Warm Up Monday 22 July 2024 (Time) 100m run 8 Samson lunges + pass through 8 Cossack squats 8 Spider-Man 100m run 10 Superman 20 hollow rocks 10 glute bridges Smash traps, triceps, quads, glutes Banded front rack stretch Frog stretch Piriformis stretch Light KB, then wod KB.. 5 KB DL 3 KB hikes 5 Russian swings 6 goblet lunges 1 clean + 3 s2o 1 clean + 3 s2o 3/3 oh walking lunges 5 clean lift offs 5 high pulls 5 muscle cleans 5 front squats 1 hang full clean + 1 full clean
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