WOD Blog
 | Mon, Aug 19 2024 |  |
| Monday 19 August 2024 | Warm Up Monday 19 August 2024 |
Monday 19 August 2024 (Rounds, Rx2, Rx3) Accessory/Skill Work: 3 sets 5 Strict Pull Ups/VRR 1:00 Plank 5/5 Bent Over Rows 1:00 Rest 12 Min AMRAP 100m Farmer Carry 35/53 | 26/35 | 18/26 15 Burpees 100m Run Tomorrow ONE REP MAX!
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| 1st | 5+1 Rx | Nichole Mon, Aug 19, 2024 | | 2nd | 5 Rx | Kelley M Mon, Aug 19, 2024 | | 3rd | 4+2 Rx | Léa Mon, Aug 19, 2024 Samantha Sy Mon, Aug 19, 2024 | | 1st | 5+3 Rx | Mason M Mon, Aug 19, 2024 | | 2nd | 5+1 Rx | Christian L Mon, Aug 19, 2024 | | 3rd | 5 Rx | John B Mon, Aug 19, 2024 Luke Sy Mon, Aug 19, 2024 |
| Samantha Sy | 4+2 Rx | | | Jacob Br | 4+12 Rx | | | Amber G | 5+8 Rx | | | DeVonna | 3 Rx | | | Kim M | 2+15 Rx3 | | | Phillip A | 3+10 Rx | | | Brittany Sm | 5 Rx | | | Gretchen | 3+5 Rx3 | | | Mauricio | 3+5 Rx2 | | | Saba | 3+2 Rx2 | | | Ryan S | 4 Rx | | | Scott P | 4+2 Rx | | | Kelley M | 5 Rx | | | Nichole | 5+1 Rx | | | Jack Y | 3+2 Rx | | | Viswanath | 4 Rx2 | | | Luke Sy | 5 Rx | | | Prathap | 3+1 Rx | | | Hannah S | 4+4 Rx3 | | | Misty T | 2+18 Rx3 | | | Matt A | 4+12 Rx | | | Redj | 3+17 Rx3 | | | Chip | 3 Rx | | | Lynn S | 3+8 Rx3 | 22# | | Kristie W | 4+18 | mod: bike | | Ashley Fi | 5+7 Rx2 | | | Justin C | 3+3 Rx | | | Adam D | 4+6 Rx | | | Rees | 3+5 Rx | | | Brian H | 4 Rx2 | | | Léa | 4+2 Rx | | | Justin B | 4 Rx | | | Kristine | 4+2 Rx2 | | | Caleb | 6+10 Rx | | | Heather A | 4 | Mod | | Kason | 3+12 Rx2 | | | Courtney Sp | 2+18 Rx3 | | | Charles S | 3+17 Rx | | | Joe W | 2+7 Rx2 | | | Tobie | 4 Rx | | | Norm | 3+15 Rx | | | Avinash k | 4 Rx2 | | | John B | 5 Rx | | | Scotty Sp | 3+7 Rx3 | | | Cole D | 3+17 Rx | | | Dan | 3+18 Rx | | | Gabriel | 6+1 Rx | | | Mason M | 5+3 Rx | 70lb | | Christian L | 5+1 Rx | 60lb | | Logan | 3+10 Rx | |
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Warm Up Monday 19 August 2024 (Time) 200m run 5 inchworm + shoulder taps 5 seal to down dog 3/3 world’s greatest stretch 200m run 8 pull aparts 8 scare crow, Y & T w 5#plates 8 banded lat pull downs Foam roll session: 4 min Smash lats, traps, hamstrings 2 sets: 5 ring rows > VRR/strict PU 5 up downs > burpees 5 suitcase DL > 50m FC walk 100m run
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