WOD Blog
 | Mon, Sep 2 2024 |  |
| Monday 2 September 2024 | Warm Up Monday 2 September 2024 | Burpee Challenge |
Monday 2 September 2024 (Time, Rx2, Rx3, HERO's) Hero WOD 'Northrop ' Today we honor Detective Constable Jeffrey Northrup, Badge #99201who was intentionally struck by a vehicle while investigating a stabbing on July 2, 2021. He served Toronto Police Service and the citizens of Toronto for 31 years. For Time (In Teams of Three) Buy-In: 52 Wall Ball Shots (20/14 lb) Then, 31 Rounds of: 9 Dumbbell Box Step Overs (2x50/35 lb, 20 in) 9 Dumbbell Hang Power Cleans 20 Double-Unders 1 Devil Press (2x50/35 lb)
Cash-Out: 52 Wall Ball Shots RX 2/3 DB: 35/25 - 25/15 Box: 20/16 - plates WB: 14/10 - 10/8 Significance of rep scheme: – 52 reps for the 52 Division he worked at since 2008 – 9-9-20-1 reps for his badge number – 31 rounds for the number of years he served.
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| 1st | 26:10 Rx3 | Kelley M Mon, Sep 2, 2024 DeVonna Mon, Sep 2, 2024 | | 1st | 37:55 Rx | Luke Sy Mon, Sep 2, 2024 Nick T Mon, Sep 2, 2024 | | 2nd | 42:48 Rx3 | Dan Mon, Sep 2, 2024 Rees Mon, Sep 2, 2024 |
| Rees | 42:48 Rx3 | 2nd | | Nick T | 37:55 Rx | 1st | | DeVonna | 26:10 Rx3 | 1st | | Luke Sy | 37:55 Rx | 1st | | Heather A | 26:10 Rx3 | | | Kelley M | 26:10 Rx3 | 1st | | Dan | 42:48 Rx3 | 2nd |
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Warm Up Monday 2 September 2024 (No Results Tracked) 10 each: Complete during Whiteboard) passthrough figure 8 good mornings leg swings (L/R, F/B) run 200 meters 5 Seal to Down Dog 6 Twisted Cross 6 Mtn Climber 5 air squats 5/5 shoulder distraction 5 minutes to mobilize wall stretch (adductor / piriformis / couch) ankle :30 Jump rope warm up 5 medball cleans 5 medball thrusters 5 wall ball shots 5 DB deadlift with shrug 5 DB high pull 5 DB hang power cleans 5 Box step overs (no weight) 5 Box step overs (lt weight) 3 Burpees 2 Devils Press (Lt)
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Burpee Challenge Sep 1, 2024 - Sep 30, 2024 (30 Days)  Complete 30 Burpees everyday for the month of September
| Kim M | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Phillip A | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Rees | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Samantha Sy | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Léa | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Luke Sy | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Jacob Br | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Caleb | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Scott P | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Jack Y | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Bill | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 |
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