WOD Blog
 | Fri, Nov 22 2024 |  |
| Friday 22 November 2024 | Warm Up Friday 22 November 2024 |
Friday 22 November 2024 (Rounds, Rx2, Rx3) 📣Tomorrow: Thanksgiving WOD & potluck 9am 📣Sunday: Annual flag football game 1pm, Rock Creek Park 5 min EMOM: 2 Strict Press and 2 Push Jerk from rack Then: 12 Min AMRAP of: 100 M Run 8 HSPU | 2 mat HSPU | S2S Push Press 20 DU unbroken | DU | 40 Singles 8 GHD | rx3 V-Ups
| 0% |  | |  | 0% |
| 1st | 4+8 Rx | Kelley M Fri, Nov 22, 2024 | | 2nd | 5+3 Rx3 | Shannon Fri, Nov 22, 2024 | | 3rd | 5 Rx3 | Saba Fri, Nov 22, 2024 | | 1st | 6+29 Rx | John B Fri, Nov 22, 2024 | | 2nd | 6 Rx | Luke Sy Fri, Nov 22, 2024 | | 3rd | 5+3 Rx | Matt A Fri, Nov 22, 2024 |
| Jacob Br | 4 Rx2 | GHD, unbroken dubs, 2 mat HSPU | | Shashank g | 6 Rx3 | | | DeVonna | 4+10 Rx3 | | | Saba | 5 Rx3 | | | Corie | 4+28 Rx3 | Bike for DU | | Tre'von | 5+10 Rx3 | | | Caleb | 4+6 Rx | | | Angie S | 4+50 Rx3 | | | Luke Sy | 6 Rx | | | Brittany Sm | 6 Rx | | | Mauricio | 5+2 Rx3 | | | Krishna | 4 Rx3 | | | Prathap | 5+11 | Mod bike | | Ryan S | 5+4 Rx3 | | | Kelley M | 4+8 Rx | | | Norm | 3+52 Rx3 | Hspu + ghd | | Jesse | 4+10 Rx2 | | | Léa | 4 | 4 HSPU each round !! 💪🏼 | | Erin B | 4-+10 | Bike for run | | Heather A | 4+55 Rx3 | | | Matt A | 5+3 Rx | | | Shashank K | 4+6 Rx3 | | | Viswanath | 4 Rx3 | Hspu + ghd | | Misty T | 3+42 Rx3 | | | Steven T | 4+10 Rx3 | | | Bill | 3 Rx3 | GHD | | Adam D | 4+10 Rx3 | | | Shannon | 5+3 Rx3 | | | Leslie S | 4+6 Rx3 | GHD | | Chelsea B | 4+30 | DU, GHD, 3 mat st. | | Kristie W | 4+14 | bike, GHD, halt press | | Hannah L | 5+17 Rx3 | | | Shiva | 5+49 Rx3 | GHD | | Nilsson | 4+1 Rx | | | Anthony | 4 Rx2 | | | Christian L | 🤠 | bike, crunch, seated press | | Jess | 4+15 Rx3 | | | Charity | 4 Rx3 | Jump rope PR 🎉 | | Charles S | 4+6 Rx2 | 1 abmat | | John B | 6+29 Rx | | | Cody P | 4 Rx2 | | | Avinash k | 5 Rx3 | | | Matthew Wo | open | comp prep👊 | | Sarah W | 5 Rx3 | | | David G | 4 Rx3 | | | Gabriel | 6+34 Rx2 | 4 rnd unbroken! |
|
Warm Up Friday 22 November 2024 (Time) 25 jumping jacks or 5 shuttle runs 8 Samson lunge + pass through 5 seal to down dog + heel drops 3/3 worlds greatest stretch 25 jumping jacks or 5 shuttle runs 20 singles 10 high slow singles 10 penguin taps 20 DU 100m run Thoracic opener w foam roller 5 child’s pose roll outs 5/5 thoracic twists :30/:30 couch stretch 5 strict press > push press > push jerk 3 kick ups w hold > 5 negatives > hspu 10 alt v-ups > v-ups > 5 half + 5 full ghd 2 strict press + 2 push jerks *build bar for strength
| 0% |  | |  | 0% |
|