WOD Blog
 | Fri, Aug 30 2024 |  |
 | Happy Birthday: Joe W & Taryn |
| Friday 30 August 2024 | Warm Up Friday 30 August 2024 |
Friday 30 August 2024 (Time, Rx2, Rx3) 10mins to work on Rope Climb (J-Hook Lock & Legless Technique) 5 Rounds for Time: 1 Rope Climb | Half Climb | J-Hooks 10 Hip Extension | Glute Bridges 20 V-ups | Alt V-Ups 1 Rope Climb *rest :90 b/t rounds
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| 1st | 16:20 Rx | Kelley M Fri, Aug 30, 2024 | | 2nd | 17:37 Rx | Samantha Sy Fri, Aug 30, 2024 | | 3rd | 18:38 Rx3 | Saba Fri, Aug 30, 2024 | | 1st | 14:07 Rx | Matt A Fri, Aug 30, 2024 | | 2nd | 15:13 Rx2 | Prathap Fri, Aug 30, 2024 | | 3rd | 19:02 Rx2 | Jack Y Fri, Aug 30, 2024 |
| Angie C | 18:42 Rx3 | | | David G | 19:13 Rx3 | | | Saba | 18:38 Rx3 | | | Dan | 19:43 Rx2 | | | Phillip A | 18:35 Rx | | | Gretchen | 20:52 Rx3 | | | Jack Y | 19:02 Rx2 | Rx 3 rounds | | Scott P | 18:00 | Mod | | Kelley M | 16:20 Rx | | | Norm | 16:56 Rx3 | | | Samantha Sy | 17:37 Rx | | | Matt A | 14:07 Rx | | | Heather A | 18:23 Rx2 | | | Prathap | 15:13 Rx2 | | | Bill | 17:34 | Mod | | Ryan S | 17:57 | RC & TGU | | Charles S | 16:01 | Mod |
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Warm Up Friday 30 August 2024 (Time) 200m run 5 seal to down dog 8 plank knee to elbow 20 hollow rocks 10 superman pulses 200m run 3 plank pulls 10 glute bridges 10 straight leg sit ups 3 knee to elbow with rope 5-7mins for mobility: Foam roll Side bends Couch stretch Piriformis stretch Hip extension set up 8 slow controlled reps 8 alt v-ups 5 v-ups *10mins of rope climb work with coach* 3 plank pulls 3 knee to elbow 3 j-hooks 3 j-hook to stand 1 climb
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