WOD Blog
 | Mon, Dec 9 2024 |  |
| Monday 9 December 2024 | Warm Up Monday 9 December 2024 |
Monday 9 December 2024 (Rounds, Rx2, Rx3) 📣Vote Daily for Best of Dawson 2025! https://www.dawsonnews.com/contests/the-best-of-dawson-2025/#/gallery/461667915 👕Hoodie Pre-Order by FRIDAY: https://docs.google.com/forms/d/e/1FAIpQLSeBKhlj6KQcpbVYFzAQJGY--4sU3g9NSw-0nFUs0awJI2ElZQ/viewform 6min EMOM: 15 Weighted Sit Ups 10 alt KB Snatch Then: warm up barbell for snatch 18 Min AMRAP of: 8 T2B | T2E | Knee Raises 20 DU Unbroken | DU | 40 Singles 8 Power Snatches 85/115 | 65/95 | 45/75
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| 1st | 7+28 Rx | Kelley M Mon, Dec 9, 2024 | | 2nd | 6+32 Rx | Samantha Sy Mon, Dec 9, 2024 | | 3rd | 8+6 Rx2 | Emily M Mon, Dec 9, 2024 | | 1st | 9 Rx | Luke Sy Mon, Dec 9, 2024 | | 2nd | 8+20 Rx | Mason M Mon, Dec 9, 2024 | | 3rd | 7+4 Rx | Jacob Br Mon, Dec 9, 2024 |
| Jacob Br | 7+4 Rx | | | Saba | 6+30 Rx3 | | | Samantha Sy | 6+32 Rx | | | Tre'von | 7 Rx3 | | | Kim M | 8 Rx3 | | | Brittany Sm | 7+8 Rx | | | Cody P | 6 Rx3 | | | Navaneetha | 7+8 Rx3 | | | Shiva | 10+8 Rx3 | | | Ryan S | 6+57 Rx3 | | | Kelley M | 7+28 Rx | | | Ben Bar | 6+5 Rx | | | Jack Y | 7+49 Rx3 | | | Nichole | 8 Rx2 | | | Léa | 7+29 Rx2 | | | Matt A | 6+32 Rx | | | Erin B | 7+8 Rx3 | | | Lindsay R | 9 Rx3 | | | Heather A | 6+50 Rx3 | | | Shashank K | 6+8 Rx3 | | | Nilsson | 5 Rx | | | Ashley Fi | 7+8 Rx3 | 45, DU | | Noelle | 6 Rx3 | 35, T2E, DU practice | | Shelli G | 7+14 Rx3 | 55 | | Anthony | 6 Rx2 | 115, TTB | | Sam Re | 9+8 Rx | | | Kristen O | 5 Rx3 | 35, TTE, SU | | Chelsea B | 5+2 Rx3 | 55, T2B, DU | | Jesca | 5+29 Rx3 | 65, TTE, SU | | Jess | 5 Rx3 | 55, KR & TTE, SU | | William K | 9+1 Rx | | | Rees | 5+32 Rx3 | | | Charity | 7 Rx3 | | | Brian H | 6+28 Rx3 | | | Kenia | 11 Rx3 | | | Noemi | 10+8 Rx3 | | | Kristine | 9+53 Rx3 | | | DeVonna | 9+8 Rx3 | | | Vishnuvardhan | 6+40 Rx3 | | | Justin B | 7+8 Rx2 | | | Luke Sy | 9 Rx | | | Tim G | 6+29 Rx2 | | | Evion | 5+33 Rx2 | T2b | | Emily M | 8+6 Rx2 | | | Sarah W | 6+13 Rx3 | | | Matthew Wo | 7 Rx2 | 115 | | Sarah B | 4+12 Rx2 | | | Dakota | 6+3 Rx3 | | | Cole D | 4+34 Rx2 | | | Logan | 5+34 Rx2 | | | John B | 8+8 Rx3 | 115/t2b | | Mason M | 8+20 Rx | | | Chanikya | 6+2 Rx3 | DU/t2b | | Steven L | 6+30 Rx3 | 95/t2b |
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Warm Up Monday 9 December 2024 (Time) 5 shuttle run 8 Samson lunges + pass through 5 seal to down dog + heel drops 8 twisted cross 2/2 worlds greatest stretch 2 sets: 3 scap retracts + 5 kipping knee raises 20 singles or 10 DU 8 plate g2o 8 plate oh walking lunges Thoracic opener on foam roller Thoracic twists w foam roller Banded shoulder stretches EMOM 3 snatch lift offs 3 high pulls 3 muscle snatch 3 btn push jerks 3 power snstch -build bar- 3 t2b 10 DU 3 power snatch
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