WOD Blog
 | Wed, Nov 20 2024 |  |
| Wednesday 20 November 2024 | Warm Up Wednesday 20 November 2024 |
Wednesday 20 November 2024 (Reps, Rx2, Rx3) 📣Nov 23: Thanksgiving WOD & potluck 9am 📣Nov 24: Annual flag football game 1pm Run 800 /bike 32/39 rest 2:00 Run 400 / bike 16/19 Rest 1:00 Run 400 / bike 16/19 Rest / warm up 5:00 10 min Amrap buy in 20/30 Cal Bike 7 Back Squats from floor100/155 | 75/ 125 | 55/95 2 BMU | Jumping BMU or C2B | :30 PVC banded pull downs Score Total Reps
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| 1st | 72 Rx2 | Nichole Wed, Nov 20, 2024 | | 2nd | 45 Rx2 | Sarah B Wed, Nov 20, 2024 | | 3rd | 44 Rx2 | Evion Wed, Nov 20, 2024 | | 1st | 77 Rx | John B Wed, Nov 20, 2024 | | 2nd | 56 Rx | Matthew Wo Wed, Nov 20, 2024 | | 3rd | 38 Rx | Cole D Wed, Nov 20, 2024 |
| Jacob Br | 25 Rx | | | Shashank g | 37 Rx2 | | | Saba | 45 Rx3 | | | Corie | 55 Rx2 | | | Brittany Sm | 67 Rx | | | Mauricio | 60 Rx3 | | | Prathap | 54 Rx2 | | | Krishna | 46 Rx3 | | | Nichole | 72 Rx2 | 85 lb and C2B | | Caleb | :) Rx2 | 155 | | Viswanath | 45 Rx2 | Bmu | | Jesse | :) Rx3 | | | Norm | 56 Rx2 | 155 and c2b | | apurva s | 45 Rx3 | | | Heather A | 45 Rx3 | | | Erin B | 45 Rx3 | | | Shashank K | 27 Rx3 | | | Ashley Fi | 45 Rx2 | | | Bill | 45 Rx3 | | | Noemi | 63 Rx3 | | | Kenia | 63 Rx3 | | | Adam D | 46 Rx2 | BMU | | Noelle | 52 Rx3 | | | Shiva | 69 Rx3 | | | Anthony | 8 Rx | 1 BMU!!! 💥 | | Nilsson | 36 Rx | | | Christian L | :) | Bike & BMU | | John B | 77 Rx | | | Rees | 67 Rx3 | Strict PU | | Jake L | 54 Rx2 | | | Josh Br | 38 Rx3 | 125 | | Cole D | 38 Rx | | | Kristine | 61 Rx3 | | | Dakota | 51 Rx3 | | | Matthew Wo | 56 Rx | | | Tobie | OPEN | PVC pipe BS; BMU | | Courtney Sp | 66 Rx3 | JPU | | Evion | 44 Rx2 | 1 BMU Attempt; 2 C2B | | Shawn Th | 43 Rx2 | BMU attempt; KPU | | Scotty Sp | 38 Rx2 | 115 BS; SPU | | Sarah B | 45 Rx2 | JBMU | | Sarah W | 43 Rx3 | VRR | | Steven L | 45 Rx2 | C2B | | Tre'von | 34 Rx2 | SPU | | Joe W | 45 Rx3 | SPU | | Gabriel | 63 Rx | | | Avinash k | 54 #C2B Rx3 | |
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Warm Up Wednesday 20 November 2024 (Time) 2 sets: 100 m run 5 air squats 5 VRR 5 push ups Banded shoulder stretches Pigeon pose or Frog pose 5-7mins BMU warm up/drill 5 kip swings 5 cal bike 5 pull ups 5 cal bike 3 c2b 5 cal bike 1-3 bmu **Option for progression accessory: https://www.youtube.com/watch?v=XIqrAXo5LDA 5 tempo back squats + 5 back squats Build to wod wt 10 alt heel drops from plate or GHD 10 tib raises 10 leg swings 10 high knees 10 butt kicks Karaoke down > and back -Running WOD-
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