WOD Blog
 | Thu, Nov 7 2024 |  |
 | Gymversary: Shelli G(5) |
| Thursday 7 November 2024 | Warm up Wednesday 7 Nov 2024 |
Thursday 7 November 2024 (Time, Rx2, Rx3) Accessory Work: 3 sets (start LIGHT and build)
S Arm, S Leg, Bottoms Up, Kettlebell Press
3x Presses in each position::
Right Arm + Right Leg Up
Right Arm + Left Leg Up
Left Arm + Left Leg Up
Left Arm + Right Leg Up Scale: Single leg in WW grip OR bottoms up with both feet on the ground Then 4 Rounds For Time 7 Power Clean & Jerk 95/135 | 65/95 | 45/75 100m Run 10 Push Ups | rx3 Elevated PU
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| 1st | 6:53 Rx | Nichole Thu, Nov 7, 2024 | | 2nd | 8;33 Rx | Samantha Sy Thu, Nov 7, 2024 | | 3rd | 11:02 Rx | Jesca Thu, Nov 7, 2024 | | 1st | 5:32 Rx | Mason M Thu, Nov 7, 2024 | | 2nd | 5:44 Rx | Luke Sy Thu, Nov 7, 2024 | | 3rd | 6:32 Rx | Jacob Br Thu, Nov 7, 2024 |
| Jacob Br | 6:32 Rx | | | Saba | 7:42 Rx3 | | | DeVonna | 8:31 Rx3 | | | Noelle | 7:35 Rx3 | | | Brittany Sm | 7:18 Rx | | | Angie S | 9:58 Rx3 | | | Mauricio | 9:48 Rx3 | | | Ryan S | 11:39 Rx2 | RX2 ++ 115 | | Navaneetha | 9:44 Rx3 | | | Shiva | 7:06 Rx2 | | | Shashank g | 10:10 Rx2 | RX2++ 115 | | Scott P | 6:51 Rx2 | | | Nichole | 6:53 Rx | | | Viswanath | 8:11 Rx2 | | | Léa | 5:40 Rx3 | | | Matt A | 6:47 Rx | | | Phillip A | 11:18 Rx2 | 115 | | Nilsson | 10:13 Rx | | | Ashley Fi | 6:59 Rx3 | 55, PUs | | Hannah P | 8:00 Rx3 | | | Amber G | 5:29 Rx | | | Gabriel | 5:55 Rx | | | Tre'von | 8:00 Rx2 | 115# | | Cole D | 9:20 Rx | | | Heather A | 6:57 | mod: bike, situps | | Dakota | 8:35 Rx3 | 55, PU | | Bill | 9:07 | 2 rnds, 5 cal bike | | Luke Sy | 5:44 Rx | | | Samantha Sy | 8;33 Rx | | | Shelli G | 8:29 Rx2 | 75# | | Chelsea B | 10:30 Rx3 | 65#, banded PU | | Anthony | 11:01 Rx | | | Jake L | 11:03 Rx | | | Hannah L | 6:53 Rx2 | | | Josh Br | 10:42 Rx | | | Tim G | 10:57 Rx | | | Avinash k | 10:00 Rx3 | | | Christian L | 10:34 | 💪🏼💪🏼 | | Tobie | 7:28 Rx | | | Darcy C | 9:58 Rx2 | Mixture of PU/HRPU | | Evion | 8:29 Rx2 | SPU | | Jesca | 11:02 Rx | | | Matthew Wo | 7:32 Rx | | | Suresh | 9:03 Rx3 | | | Sarah B | 9:00 Rx2 | SPU | | Steven L | 8:04 Rx | | | Mason M | 5:32 Rx | |
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Warm up Wednesday 7 Nov 2024 (Time) Warm up Foam roll during whiteboard time 2 rounds 100m run 8 twisted cross 8 mountain climbers 8 pass throughs 4/4 around the world 8 scarecrows (LIGHT WT) Banded shoulder stretches Banded leg stretches Pec stretch on rig Post squat hold 5/5 strict press 2x10 push ups Accessory work Barbell warm up 5 DL 5 high pulls 5 muscle clean 3 power clean 3 strict press 3 push press 3 push jerk Build to WOD wt Primer 3 PC&J 100m run 5 push ups
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