WOD Blog
 | Sat, Nov 9 2024 |  |
| Saturday November 9th 2024 | Warm up nov 9tg | Other Results |
Saturday November 9th 2024 (Rounds, Rx2, Rx3) Partner 25 min amrap You go, I go style 7 deadlifts 95/135 7 hang power clean 7 pull ups *every 6 rounds, partner 400 m run. Rx2: 75/115 Rx3: suggested 55/95, VRR, 200 m run
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| 1st | 20+5 Rx | Kelley M Sat, Nov 9, 2024 | | 2nd | 20+5 Rx3 | Lindsay R Sat, Nov 9, 2024 | | 3rd | 18 Rx3 | Navaneetha Sat, Nov 9, 2024 | | 1st | 13+11 Rx | Nilsson Sat, Nov 9, 2024 Shashank g Sat, Nov 9, 2024 | | 2nd | 18 Rx3 | Christian L Sat, Nov 9, 2024 Shiva Sat, Nov 9, 2024 |
| Shashank g | 13+11 Rx | | | Navaneetha | 18 Rx3 | | | Hannah L | 17 Rx3 | | | Shiva | 18 Rx3 | | | Lindsay R | 20+5 Rx3 | | | Avinash k | 18 Rx2 | | | Corie | 18 Rx3 | | | Nilsson | 13+11 Rx | | | Kelley M | 20+5 Rx | | | Christian L | 18 Rx3 | |
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Warm up nov 9tg (Time) PVC and foam roll 200 m run 2x 8 good mornings w/pvc 8 Spider-Man 8 Twisted cross 8 bottom up squats 8 Ring rows 200 m run Worlds greatest stretch 3/3 Banded hamstring :10 sec dead hang 5 scap pulls 5 kip swings 5 pull ups or your modification With empty bar: 5 deadlift 5 lift offs with shrug 5 high pulls 5 hang power cleans Build bar
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