WOD Blog
 | Wed, Oct 2 2024 |  |
| Wednesday 2 Oct 2024 | Warm Up Wednesday 2 October 2024 |
Wednesday 2 Oct 2024 (Reps, Rx2, Rx3) 20 min EMOM: 1 - Burpees 2 - Box Step Ups (1KB: 53/70 | 35/53 | 26/35 @ 20 inch) 3- Hip Extensions | Superman pulse 4- Kettlebell Swings (Same KB) 5- Rest
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| 1st | 201 Rx | Jesca Wed, Oct 2, 2024 | | 2nd | 345 Rx2 | Kelley M Wed, Oct 2, 2024 | | 3rd | 250 Rx2 | Léa Wed, Oct 2, 2024 | | 1st | 321 Rx | Luke Sy Wed, Oct 2, 2024 | | 2nd | 273 Rx | Matthew Wo Wed, Oct 2, 2024 | | 3rd | 270 Rx | John B Wed, Oct 2, 2024 |
| Nick T | 284 Rx2 | | | Jacob Br | 239 Rx | | | Brittany Sm | 281 Rx | | | Cody P | 104 Rx3 | | | Justin C | 179 Rx | | | Shashank g | 185 Rx2 | | | Kelley M | 345 Rx2 | | | Shiva | 207 Rx3 | | | Navaneetha | 218 Rx3 | | | Norm | 227 Rx2 | | | Kendall B | 229 Rx3 | | | Viswanath | 260 Rx2 | | | apurva s | 332 Rx3 | | | Léa | 250 Rx2 | | | Steven T | 211 | Mod | | Erin B | 231 Rx3 | | | Lindsay R | 321 | Mod | | Sam ra | 400 Rx3 | | | Misty T | 203 | Mod | | Nilsson | 222 Rx | | | Ashley Fi | 304 Rx2 | | | Darcy C | 247 Rx2 | | | Allie | 209 Rx3 | | | Josh G | 188 Rx3 | | | Ryan M | 190 Rx3 | | | Rilie | 181 Rx3 | | | Max T | 231 Rx2 | | | Eric S | 265 Rx3 | | | Bill | :) | scaled | | Amber G | 287 Rx | | | Charity | 90 Rx3 | | | Rees | 181 Rx3 | 44 | | Jake L | 328 Rx2 | | | Sierra D | 😃 | scaled | | Avinash k | 259 Rx3 | Scale#44 | | Luke Sy | 321 Rx | | | John B | 270 Rx | | | Sofia | :) Rx3 | | | Matthew Wo | 273 Rx | | | Jesca | 201 Rx | | | Sarah B | 249 Rx2 | | | Shashank K | 181 Rx3 | | | Alice | 236 Rx3 | |
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Warm Up Wednesday 2 October 2024 (Time) 100m run 5 push up to down dog 3/3 worlds greatest stretch 100m run 6 box step ups 5 push ups 100m run 5 up downs 5/5 single leg glute bridges Monster walks Alt bird dog Banded hamstring stretches 5 up downs > burpees 5 jumping air squats > box jumps 5 double leg glute bridges > hip extensions 5 Russian swings > kbs
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