WOD Blog
 | Sat, Nov 16 2024 |  |
 | Happy Birthday: Nick T |
 | Gymversary: Christian L(1) |
| Saturday November 16 2024 | Warm Up November 16 2024 |
Saturday November 16 2024 (Time, Rx2, Rx3) 📣OCC boxes: $10. Return by this Monday! 📣Nov 23: Thanksgiving WOD & potluck 9am 📣Nov 24: Annual flag football game 1pm 3 Rounds for time: 18 Lateral Burpee Over Bar 12 Chest to Bar - Pull ups - Jumping Pull ups 5 Squat Snatch @ 135/85 - 95/65 - 75/35 15 Lateral Burpee Over Bar 10 Chest to Bar 4 Squat Snatch -rest 2:00 b/t rounds- Score: Total time (including rest) Rx 2 Alternatives: Front Squat @ 185/125 - 135/85 Power Snatch
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| Shashank g | 28:28 Rx3 | | | Navaneetha | 29:03 Rx3 | | | Ben Bar | 30:00 Rx | | | Tre'von | 26:05 Rx2 | | | Matthew Wo | 29:14 Rx | |
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Warm Up November 16 2024 (No Results Tracked) Mobility Pigeon (:45/:45) Childs pose on foam roller (:45/:45) Warm Up 2 rounds 200m jog 8 jumping jacks 8 bootstrappers 8 banded OHS 4/4 dynamic scorpions 4/4 KB Windmill (light) :10 dead hang + 5 scap pull Specific Warm up 3 up downs 3 step back, step up burpees 3 jump back, step up burpees 3 lateral burpees over the bar 5 kip swings 1-3 strict pull ups 5 chin over bar pull ups 5 chest to bar w/ PVC 3 snatch deadlift 3 snatch high pull 3 muscle snatch 3 OHS 3 snatches w/ barbell 3 snatch deadlift 3 snatch high pull 3 muscle snatch 3 OHS 3 snatches Continue to build to snatch work out weight
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