WOD Blog
 | Tue, Oct 1 2024 |  |
 | Gymversary: Samantha Sy(6) |
| Tuesday 1 Oct 2024 | Warm up October 1 2024 |
Tuesday 1 Oct 2024 (Time, Rx2, Rx3) 4 sets of 8 Front Squat 50% 4.2.X.2 *if you don't know your FSq max, go off Full Clean. Then 12 - 9 - 6 - 3 Cluster (95/135 | 75/115 | 55/95) GHD (Alt Vups) 200 M run on the dash
| 0% |  | |  | 0% |
| 1st | 11:36 Rx | Samantha Sy Tue, Oct 1, 2024 | | 2nd | 8:14 Rx2 | Nichole Tue, Oct 1, 2024 | | 3rd | 9:16 Rx2 | Kelley M Tue, Oct 1, 2024 | | 1st | 9.20 Rx | Shiva Tue, Oct 1, 2024 | | 2nd | 10:31 Rx | Jacob Br Tue, Oct 1, 2024 | | 3rd | 10:49 Rx | Matt A Tue, Oct 1, 2024 |
| Nick T | 10:18 Rx3 | | | Jacob Br | 10:31 Rx | | | Cole D | 11:20 Rx3 | GHD | | Brittany Sm | 10:10 Rx | | | Dan | 8:50 Rx3 | | | Justin C | 14:58 Rx3 | 135 clusters | | Angie C | 10:49 | MOD | | Shiva | 9.20 Rx | | | Navaneetha | 13:56 Rx3 | | | Jack Y | 15:36 Rx2 | | | Scott P | 12:24 Rx2 | | | Kelley M | 9:16 Rx2 | | | Saba | 11:21 Rx3 | | | Lindsay R | 10:20 | Mod | | Matt A | 10:49 Rx | | | Hannah S | 10:37 | Mod | | Viswanath | 13:54 Rx3 | | | Nilsson | 15:56 Rx | | | Ashley Fi | 9:34 Rx3 | | | Bill | 11:30 | scaled | | Heather A | 14:30 Rx3 | | | Eric S | 16:49 Rx3 | | | Anthony | 13:53 Rx3 | | | Léa | 10:05 | Mod | | Evion | 10:46 Rx3 | | | Sam Re | 9:37 Rx | | | Rilie | 11:14 Rx3 | | | Josh G | 11:40 | Mod | | Max T | 13:26 | scaled | | Samantha Sy | 11:36 Rx | | | Jacob Bu | 11:34 Rx3 | GHD | | Rees | 13:47 Rx3 | GHD | | Jake L | 12:52 Rx2 | GHD | | Steven T | 10:30 Rx3 | | | Shashank K | 13:35 Rx3 | | | DeVonna | 10:31 Rx3 | 35, GHD | | Tobie | 9:37 | mod: bike, mc&sp 135, GHD | | Darcy C | 8:43 Rx3 | 55, V-Ups | | Charity | 10:15 | mod: PJ 25#, RT 10 | | Charles S | 12:21 Rx2 | GHD | | Brian H | 11:32 | mod: C&J 65, GHD | | Matthew Wo | 15:17 Rx | | | Nichole | 8:14 Rx2 | | | Steven L | 11:47 Rx2 | | | Sarah B | 11:58 Rx3 | | | Norm | 12:26 Rx3 | | | Avinash k | 12:08 Rx3 | | | Luke Sy | 11:04 Rx | |
|
Warm up October 1 2024 (Time) Warm up Foam roll during whiteboard time 200m run 8 twisted cross 8 spider man 8 post squats :30 thread the needle holds 8 cat cows 100m Run 5 DL 5 high pulls 5 muscle cleans 5 strict press 5 cleans 5 thrusters 10 Russian twists 10 alt V ups 5 GHD Tempo front squats building to 50% of FS max *Strength* Build to WOD weight performing cluster 3 clusters 3 GHD 100m run WOD
| 0% |  | |  | 0% |
|