WOD Blog
 | Thu, Nov 21 2024 |  |
| Thursday 21 November 2024 | Warm Up Thursday Nov 21 2024 |
Thursday 21 November 2024 (Time, Rx2, Rx3) 📣Nov 23: Thanksgiving WOD & potluck 9am 📣Nov 24: Annual flag football game 1pm Strength Deadlift: 3 @ 60% 1 @ 75% 3 @ 65%; 1 @ 80% 3 @ 70% 1 @ 85% 3 @ 75% 1 @ 90% Rest :90 between sets Then For time: 10 TC Complete and Partition any way 60 DB Floor bench Press (35/50 | 25/35 | 15/25) 50/60 Cal Row (Rx3 40/50)
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| 1st | 5:59 Rx | Nichole Thu, Nov 21, 2024 | | 2nd | 6:02 Rx | Kelley M Thu, Nov 21, 2024 | | 3rd | 6:18 Rx2 | Emily M Thu, Nov 21, 2024 | | 1st | 4:35 Rx | John B Thu, Nov 21, 2024 | | 2nd | 4:37 Rx | Luke Sy Thu, Nov 21, 2024 | | 3rd | 5:48 Rx | Jacob Br Thu, Nov 21, 2024 |
| Jacob Br | 5:48 Rx | | | Nick T | 8:56 Rx | | | Saba | 6:51 Rx3 | | | Brittany Sm | 6:53 Rx | | | Jack Y | 6:54 Rx | | | Kelley M | 6:02 Rx | | | Nichole | 5:59 Rx | | | Krishna | 9:00 Rx3 | | | Ryan S | 9:30 Rx | | | Prathap | 9:12 Rx2 | | | Norm | 6:46 Rx | | | Steven T | 8:30 Rx3 | | | Matt A | 5:56 Rx | | | Erin B | 7:14 Rx3 | | | Phillip A | 9:48 Rx | | | Shashank K | 8:22 Rx3 | | | Nilsson | 7:09 Rx | | | Misty T | 9:56 Rx3 | | | Bill | 8:55 | scaled | | Tre'von | 7:53 Rx | | | Samantha Sy | 7:53 | mod | | Leslie S | 7:28 Rx3 | DL PR 🎉 | | Chelsea B | 7:18 Rx2 | | | Shelli G | 6:54 Rx2 | | | John B | 4:35 Rx | | | Kason | 5:51 Rx2 | | | Anthony | 6:44 Rx | DL PR 🎉 | | Luke Sy | 4:37 Rx | | | Christian L | 9:18 Rx | | | Hannah L | 9:30 Rx2 | | | Lisa K | 7:38 Rx3 | 20&25 | | Léa | 7:03 Rx2 | | | Charity | 10:00 Rx3 | Finished 💪🏼 | | Rees | 8:34 Rx2 | | | Jake L | 6:10 Rx2 | | | Logan | 6:46 Rx | | | Matthew Wo | 5:50 Rx | | | Tim G | 5:53 Rx2 | | | David G | 9:00 Rx3 | | | Courtney Sp | 8:19 Rx2 | | | Charles S | 5:39 Rx2 | | | Alice | 8:28 Rx3 | | | Scotty Sp | 9:19 Rx | | | Cole D | 5:50 Rx | | | Dakota | 7:30 Rx3 | | | Joe W | 7:20 Rx2 | | | Emily M | 6:18 Rx2 | | | Dan | 6:22 Rx2 | | | Avinash k | 8:10 Rx2 | |
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Warm Up Thursday Nov 21 2024 (No Results Tracked) Mobility Piriformis stretch (:45/:45) Scorpion (:45/:45) Warm Up 3 rounds 10 cal Row, Building 7 push ups 6 bootstrappers 5/5 bird dogs 4 inch worms Specific Warm up 5 reps @ light db 3 reps @ wod db 5 pausing deadlift w/ PVC (pause :02 @ knee) 5 deadlift w/ barbell Start building towards 60% and get weights calculated
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