WOD Blog
 | Thu, Oct 10 2024 |  |
 | Happy Birthday: Lynn B |
| Thursday 10 October 2024 | OH SQUAT MAX Thursday 10 October 2024 | Warm Up Thursday Oct 10 2024 |
Thursday 10 October 2024 (Time, Rx2, Rx3) 20 mins to find One Rep Max Overhead Squat Goal: 110% of snatch goal Rx3: 5 reps every 2:00 Suggested rhythm Min 1-5: 5 reps each set @ 40-60% Min 6-10: 2–3 reps each set @ 60-75% Min 11-15: 1-2 reps @ 80-95% Min 16-20: 1 rep (2-3 sets) 21-15-9 Wallballs 14/20 | 10/14 Russian Kettlebell Swings 53/35 | 35/53 | 26/35 -5 20’ Shuttle Runs on the dash (down, back = 1 rep)
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| 1st | 5:20 Rx | Sarah B Thu, Oct 10, 2024 | | 2nd | 5:23 Rx | Saba Thu, Oct 10, 2024 | | 3rd | 5:12 Rx2 | DeVonna Thu, Oct 10, 2024 | | 1st | 3:57 Rx | Jacob Br Thu, Oct 10, 2024 | | 2nd | 4:11 Rx | Matt A Thu, Oct 10, 2024 | | 3rd | 4:32 Rx | Matthew Wo Thu, Oct 10, 2024 |
| Jacob Br | 3:57 Rx | | | Shashank g | 5:49 Rx2 | | | DeVonna | 5:12 Rx2 | | | Nick T | 3:58 Rx2 | scaled | | Dan | 4:56 Rx | | | Gretchen | 5:13 Rx3 | | | Brittany Sm | 3:56 Rx | | | Noelle | 5:10 Rx3 | | | Cody P | 4:56 Rx3 | | | Jack Y | 5:42 Rx | | | Saba | 5:23 Rx | | | Ryan S | 5:00 Rx | | | Norm | 4:37 Rx | | | Shiva | 4:50 Rx2 | | | Navaneetha | 6:27 Rx3 | | | apurva s | 5:10 Rx3 | | | Matt A | 4:11 Rx | 70# | | Viswanath | 5:55 Rx | | | Sam ra | 5:17 Rx | | | Bill | 7:35 | scaled/bike | | Shashank K | 6:45 Rx3 | | | Avinash k | 5:35 Rx2 | | | Samantha Sy | 5:23 | mod | | Amber G | 3:41 Rx | | | Anthony | 6:00 Rx2 | | | Jim | 7:10 Rx3 | | | Hannah L | 4:38 Rx3 | | | Jake L | 5:04 Rx | | | Tim G | 4:51 Rx | | | Logan | 4:58 Rx | | | Cole D | 4:54 Rx | | | Caleb | 3:46 Rx | | | Sarah B | 5:20 Rx | | | Matthew Wo | 4:32 Rx | |
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OH SQUAT MAX Thursday 10 October 2024 (Weight, 1 RM) 1 Rep Max Overhead Squat
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| 1st | 105 Rx | Sarah B Thu, Oct 10, 2024 | | 2nd | 50 Rx | Saba Thu, Oct 10, 2024 | | 3rd | 32 Rx | apurva s Thu, Oct 10, 2024 | | 1st | 245 Rx | Luke Sy Thu, Oct 10, 2024 | | 2nd | 225 Rx | Mason M Thu, Oct 10, 2024 | | 3rd | 195 Rx | Matthew Wo Thu, Oct 10, 2024 |
| 1st | 110 Rx | Chelsea B Tue, Apr 29, 2025 | | 2nd | 105 Rx | Sarah B Thu, Oct 10, 2024 | | 3rd | 50 Rx | Saba Thu, Oct 10, 2024 | | 1st | 245 Rx | Luke Sy Thu, Oct 10, 2024 | | 2nd | 225 Rx | Mason M Thu, Oct 10, 2024 | | 3rd | 195 Rx | Matthew Wo Thu, Oct 10, 2024 |
| Jacob Br | 185 Rx | 4th | | Nick T | 175 Rx | 5th | | Dan | 115 Rx | 10th | | Brittany Sm | 155 Rx | | | Noelle | 20 Rx | | | Jack Y | 145 Rx | 7th | | Saba | 50 Rx | 3rd | | Ryan S | 145 Rx | | | Norm | 120 Rx | 9th | | Shiva | 110 Rx | 11th | | Navaneetha | 30 Rx | 5th | | apurva s | 32 Rx | 4th | | Matt A | 175 Rx | 5th | | Viswanath | 155 Rx | 6th | | Sam ra | 135 Rx | 8th | | Bill | 20 Rx | | | Shashank K | 80 Rx | 12th | | Avinash k | 105 Rx | | | Amber G | 145 Rx | | | Anthony | 155 Rx | 6th | | Jim | 35 Rx | | | Hannah L | 45 Rx | | | Luke Sy | 245 Rx | 1st | | Jake L | 125 Rx | | | Tim G | 145 Rx | 7th | | Logan | 95 Rx | | | Cole D | 135 Rx | 8th | | Caleb | 185 Rx | | | Sarah B | 105 Rx | 2nd | | Matthew Wo | 195 Rx | 3rd | | Mason M | 225 Rx | 2nd |
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Warm Up Thursday Oct 10 2024 (No Results Tracked) Mobility Banded OH fixer T-opener Elbow to instep Warm up 2 Rounds 200m jog 6 Wall facing OHS w/ PVC 6 Bootstrappers 6 KB strict press w/ light KB Specific Warm up 3 medball cleans 3 medball push press 3 medball thrusters 3 wall balls 3 KB DL 3 KB hikes 3 RKBS Review top and bottom positions of OHS w/ PVC then w/ barbell 3 BTN press 3 BTN push jerk 3-5 OHS
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