WOD Blog
 | Tue, Jul 23 2024 |  |
| Tuesday 23 July 2024 | Warm up Tuesday 23 July 2024 |
Tuesday 23 July 2024 (Rounds, Rx2, Rx3) Strength: 3 Sets Static Front Rack Hold :30 HOLD :90 Rest *@120% of your goal for max C&J 8min AMRAP 10/12 Cal Row 10 Wallballs (14/20 | rx2 10/14) 10 Push Ups (rx2 elevated push ups) 4min Rest 8min AMRAP 10/12 Cal Row 10 Burpees 10 V-Ups (rx2 alt. V-ups)
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| 1st | 8+50 Rx | Nichole Tue, Jul 23, 2024 | | 2nd | 8+13 Rx | Kelley M Tue, Jul 23, 2024 | | 3rd | 8+6 Rx | Samantha Sy Tue, Jul 23, 2024 | | 1st | 8+29 Rx | Justin B Tue, Jul 23, 2024 | | 2nd | 8+24 Rx | Scott P Tue, Jul 23, 2024 | | 3rd | 8+12 Rx | Matthew Wo Tue, Jul 23, 2024 |
| Lindsay P | 6+39 Rx | | | Jacob Br | 7+41 Rx | | | Cole D | 7+3 Rx | | | Brittany Sm | 8+19 Rx | | | Emily M | 7+17 | Mod Push ups | | Bridget | 7 Rx2 | | | Scott P | 8+24 Rx | | | Jack Y | 6+17 Rx | | | Kelley M | 8+13 Rx | | | Ryan S | 7+25 Rx | | | Gabriel | 10+24 Rx | | | Phillip A | 7+10 Rx | | | Norm | 7+2 Rx | | | Shashank g | 6+9 Rx | | | Léa | 6+8 Rx | | | Keith P | 7+18 Rx | | | Erin B | 6+14 Rx2 | | | Sara P | 7+13 Rx2 | | | Kendall B | 5+27 Rx2 | | | Shashank K | 5+5 Rx2 | | | Vinod | 6+12 | Mod | | Bill | 5 | Mod | | Lindsay R | 7+25 Rx2 | | | Ashley Fi | 7+20 Rx2 | | | Chip | 4:26 Rx2 | | | Lynn S | 4+34 Rx2 | | | Samantha Sy | 8+6 Rx | | | Justin B | 8+29 Rx | | | Rees | 5+7 Rx | | | Josh Br | 6+15 Rx | | | Jake L | 6+19 Rx | | | Brian H | 5+47 Rx3 | 9' | | Kim K | 5+21 Rx2 | HRPU, 10# | | Tim G | 6+14 Rx | | | Tori | 6+22 Rx2 | 10#, VUps, PU | | Darcy C | 6+22 Rx2 | 14#, VU, EPU | | Tobie | 8 | mod WB | | Noah Ma | 7+3 Rx | | | Justin C | 7 Rx | | | Avinash k | 7 Rx2 | | | Scotty Sp | 5+30 | 20#, PU, EvBur | | Matthew Wo | 8+12 Rx | | | Sarah B | 6 Rx | | | Steven L | 7+10 Rx | | | Chloe C | 5+25 Rx2 | | | Joe W | 5 Rx2 | | | Nichole | 8+50 Rx | | | Graham | 7+8 Rx | | | Evion | 5+14 Rx | |
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Warm up Tuesday 23 July 2024 (Time) 1 min row 8 push up to down dog w/ heel taps 8 twisted cross 8 alt mtn climbers :30 thread the needle 8 warrior squats on wall 1 min row Foam roll Banded strict press 5 med ball DL 5 cleans 5 front squats 5 strict press 5 wall ball shots 8 alt v ups 4 up downs 4 burpees 8 push ups
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