WOD Blog
 | Tue, Oct 8 2024 |  |
| Tuesday 8 October 2024 | Warm Up Tuesday 8 October 2024 |
Tuesday 8 October 2024 (Time, Rx2, Rx3) FOR TIME (TC 40) 400 meter run 50 Russian Twist - double tap 25/35 | 15/25 | 10/15 500m Row 50 T2B | T2E | Knee Raises 32/40 Cal Bike (20/30 cal RX3) 50 Hollow Body Rocks 400m Run 50 Box Jumps 20/24 / Comfortable Ht. 500m Row 50 Burpees | Up Downs 32/40 Cal Bike
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| 1st | 26:57 Rx | Nichole Tue, Oct 8, 2024 | | 2nd | 29:00 Rx | Kelley M Tue, Oct 8, 2024 | | 3rd | 40:36 Rx | Evion Tue, Oct 8, 2024 | | 1st | 31:52 Rx | John B Tue, Oct 8, 2024 | | 2nd | 33:00 Rx | Nick T Tue, Oct 8, 2024 | | 3rd | 33:24 Rx | Luke Sy Tue, Oct 8, 2024 |
| Jacob Br | 34:30 Rx | | | Nick T | 33:00 Rx | | | Shashank g | 35:00 Rx2 | | | DeVonna | 35:00 Rx3 | | | Justin C | 35:00 Rx | | | Noelle | 34:51 Rx3 | | | Scott P | 30:56 Rx2 | | | Jack Y | 37:15 Rx2 | | | Kelley M | 29:00 Rx | | | Shiva | 33:15 Rx3 | | | Navaneetha | 39:33 Rx3 | | | Ryan S | 34:56 Rx2 | | | Matt A | 35:20 Rx | | | Erin B | 32:01 | scaled - 25 KR & burpee | | Bill | 25:50 | Mod | | Evion | 40:36 Rx | | | Heather A | 40:55 Rx2 | | | Ryan M | 19:10 | 1/2 reps | | Eric S | 21:38 | 1/2 reps | | Josh G | 38:51 Rx3 | | | Jim | 🙂 Rx3 | | | Anthony | 38:00 Rx3 | | | Max T | 42:30 Rx2 | | | John B | 31:52 Rx | | | Kristine | 33:01 Rx3 | | | Samantha Sy | 32:43 | mod | | Jacob Bu | 35:05 Rx3 | | | Charity | 33:37 | 1/2 reps | | Jake L | 28:16 Rx2 | | | Rees | 40:00 Rx2 | | | Brian H | 40:00 Rx2 | | | Shashank K | 40:00 Rx3 | | | Matthew Wo | 35:51 Rx | | | Tim G | 36:46 Rx2 | | | Nichole | 26:57 Rx | | | Luke Sy | 33:24 Rx | | | Sam ra | 40:00 Rx2 | | | Hannah L | 37:28 Rx3 | | | Tobie | 36:34 | mod | | Darcy C | 38:39 Rx2 | | | Logan | 39:11 Rx2 | | | Cole D | 43:12 Rx | | | Avinash k | 39:45 Rx3 | | | Caleb | 28:46 Rx | | | Joe W | 33:02 Rx3 | 30 reps | | Dan | 32:45 Rx3 | | | Jesca | 39:59 Rx3 | | | Norm | 39:12 Rx | | | Steven L | 38:30 Rx2 | Dnf |
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Warm Up Tuesday 8 October 2024 (Time) Foam roll Worlds greatest stretch Side bends on rig 200m run 8 twisted cross 8 thoracic twists 8 child’s pose roll outs 250m row 5 bootstrappers or post squats 10 step ups 8 HR push ups 8 plank knee to elbow 10cal bike 10 Russian twist 10 hollow rocks 5 box jumps 5 burpees 5 scap retracts 5 knee raises > t2e > t2b
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