WOD Blog
 | Wed, Nov 13 2024 |  |
| Wednesday 13 November 2024 | Warm Up Wednesday 13 November 2024 | Other Results |
Wednesday 13 November 2024 (Time, Rx2, Rx3) Back Squat 5x3 Build to 105% of 5RM -Rest 2min b/t 7 Rounds For Time (TC15) 5 Back Squats 95/135 | 75/115 | 45/75 20ft Unbroken Handstand Walk | 20 ft | Elevated Inchworms
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| 1st | 6:57 Rx | Samantha Sy Wed, Nov 13, 2024 | | 2nd | 9:08 Rx2 | Shelli G Wed, Nov 13, 2024 | | 3rd | 9:20 Rx2 | Kelley M Wed, Nov 13, 2024 | | 1st | 5:45 Rx | Luke Sy Wed, Nov 13, 2024 | | 2nd | 6:46 Rx | Cole D Wed, Nov 13, 2024 | | 3rd | 7:12 Rx | Matthew Wo Wed, Nov 13, 2024 |
| Jacob Br | 13:48 Rx2 | | | Shashank g | 8:57 Rx3 | | | Saba | 7:17 Rx3 | 60 | | Corie | 7:54 Rx3 | | | Phillip A | 15:00 Rx2 | 6+6 | | Caleb | 9:30 Rx2 | | | Brittany Sm | 9:56 Rx2 | | | Angie S | 9:31 Rx3 | | | Tre'von | 9:36 Rx3 | | | Ryan S | 8:00 Rx3 | 115 | | Shiva | 10:58 Rx3 | WW/115 | | Navaneetha | 9:17 Rx3 | | | Joe W | 15:00 Rx3 | | | Viswanath | 11:41 Rx3 | WW/115 | | Samantha Sy | 6:57 Rx | | | Nilsson | 13:28 Rx2 | 135# | | Bill | 13:00 Rx3 | 5 rounds | | Shashank K | 12:04 Rx3 | | | Noelle | 11:50 Rx3 | | | Leslie S | 8:04 Rx3 | | | Léa | 9:10 Rx3 | HS holds | | Shelli G | 9:08 Rx2 | | | Anthony | 11:58 Rx3 | 135/walk to wall | | Chelsea B | 9:28 Rx3 | 75# | | Kelley M | 9:20 Rx2 | | | Hannah L | 8:28 Rx3 | 95# | | Luke Sy | 5:45 Rx | | | John B | 5:48 | 5 strict HSPU | | Lisa K | 8:27 Rx3 | | | Rees | 8:00 Rx3 | 85 | | Jake L | 7:29 Rx3 | 10ft HS Walks 💪🏼💪🏼💪🏼 | | Charity | 8:54 Rx3 | | | Josh Br | 6:50 Rx3 | | | Kim K | 8:40 Rx3 | | | Amber G | Open | scaled | | Gabriel | 8:09 Rx3 | Walk to wall / 135 | | Tobie | 9:54 | MOD 135 DL | | Matthew Wo | 7:12 Rx | | | Sarah B | 8:16 Rx3 | 95lbs | | Darcy C | 7:55 Rx3 | 85lbs | | Jesca | 7:55 Rx3 | 95lbs | | Cole D | 6:46 Rx | | | Dakota | 7:30 Rx3 | 95lbs | | Logan | 6:57 Rx2 | | | Shawn Th | 9:30 Rx2 | | | Norm | 7:49 Rx3 | 135 |
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Warm Up Wednesday 13 November 2024 (Time) @ whiteboard - PVC leg swings, GMs, windmills, pass throughs 200 m run or 10 shuttle runs 5 post squats 10 90/90 hip rotations 10 glute bridges 5/5 Spider-Man’s 5 seal to down dog 10 piked shoulder taps 10 hollow rocks 10 Superman Mobility options: 3-5mins Foam roll Banded shoulder Hip wall stretches Frog stretch Overhead wall stretch 6 scap push ups 3 half wall walk + 6 shoulder taps 3 kick up + 3 scap HS push ups 6 handstand shoulder taps 3 walk to wall Practice 5 tempo back squats + 5 regular tempo STRENGTH
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