WOD Blog
 | Fri, Aug 16 2024 |  |
| Friday 16 August 2024 | Warm Up Friday 16 August 2024 |
Friday 16 August 2024 (Time, Rx2, Rx3) FOR TIME 3-9-15-21-15-9-3 Deadlifts 135/205 | 105/165 | 85/115 Box Jump Overs 20/24 | 16/20 | Jumping Ht. -100m Run on Dash Rest as needed, then: 800m Run
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| 1st | 13:34 Rx | Nichole Fri, Aug 16, 2024 | | 2nd | 14:07 Rx | Samantha Sy Fri, Aug 16, 2024 | | 3rd | 14:42 Rx | Emily M Fri, Aug 16, 2024 | | 1st | 9:44 Rx | John B Fri, Aug 16, 2024 | | 2nd | 10:49 Rx | Mason M Fri, Aug 16, 2024 | | 3rd | 11:40 Rx | Luke Sy Fri, Aug 16, 2024 |
| Jacob Br | :) Rx | | | Nick T | 13:18 Rx | | | Prathap | 20:15 | scaled | | David G | 23:44 | scaled | | Samantha Sy | 14:07 Rx | | | Léa | 13:23 Rx2 | | | Matt A | 14:03 Rx | | | Erin B | 12:57 Rx3 | | | Nichole | 13:34 Rx | | | Bill | 22:00 | Mod | | Shashank K | 20:10 Rx3 | | | Caleb | 9:59 Rx | | | Mason M | 10:49 Rx | | | Charles S | 16:51 Rx | | | Emily M | 14:42 Rx | | | Hannah S | 13:46 | mod | | Cole D | :) Rx | | | John B | 9:44 Rx | | | Luke Sy | 11:40 Rx | | | Courtney Sp | 22:50 Rx3 | | | Rees | 14:51 Rx3 | | | Christian L | 14:34 Rx | | | Avinash k | 15:50 Rx2 | |
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Warm Up Friday 16 August 2024 (Time) 200m run Line drills: Scoops Toy soldiers Samson lunges w twist Over the fence Bear crawl Board jumps 200m run 2 sets: 5/5 single leg RDL 5/5 staggered stance RDL 10 glute bridges 10 step overs Banded hamstring stretches Straddle stretch Cat Cow 4x3 deadlift to build above wod weight -2 Pause squat BJ b/t sets 8 BJO.
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