WOD Blog
 | Thu, Dec 19 2024 |  |
 | Happy Birthday: Jacob Br |
 | Gymversary: Prathap(2) & Evion(1) |
| Thursday 19 December 2024 | Warm Up December 19 2024 |
Thursday 19 December 2024 (Reps, Rx2, Rx3) 📣Vote Daily for Best of Dawson 2025! https://www.dawsonnews.com/contests/the-best-of-dawson-2025/#/gallery/461667915 10 EMOM Min 1 - 6/6 Staggered stance dual KB RDL @ heavy (switch leading foot after 6 reps) Min 2 - 10 DB bench @ mod/heavy *both performed with a 3 sec tempo Complete 4 rounds (TC14) 80 DU | 50 DU | 100 Singles 10 HSPU | 2 mat | S2S Push Press 10 Deadlift 155/225 | 135/185 | 95/135 Remaining time Cal Row Cal is score *if DNF at 12min, get on rower and shift a category down for scoring
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| 1st | 63 Rx2 | Kelley M Thu, Dec 19, 2024 | | 2nd | 25 Rx2 | Lindsay P Thu, Dec 19, 2024 | | 3rd | 34 Rx3 | DeVonna Thu, Dec 19, 2024 | | 1st | 35 Rx | John B Thu, Dec 19, 2024 | | 2nd | 45 Rx2 | Matthew Wo Thu, Dec 19, 2024 | | 3rd | 33 Rx2 | Matt A Thu, Dec 19, 2024 |
| Jacob Br | 42 Rx3 | | | Shashank g | 26 Rx3 | | | DeVonna | 34 Rx3 | | | Nick T | 31 Rx3 | | | Brittany Sm | 30 Rx | | | Cody P | 30 Rx3 | | | Scott P | 72 Rx3 | | | Jack Y | 33 Rx3 | | | Ryan S | 37 Rx3 | | | Kelley M | 63 Rx2 | | | Norm | 25 Rx3 | | | Matt A | 33 Rx2 | | | Lindsay R | 700m Run | Mod | | Viswanath | 27 Rx3 | | | Sam Re | 25 Rx3 | | | Steven T | 16 Rx3 | | | Bill | 10 Rx3 | mod | | Evion | 21 Rx3 | | | Mary Fl | 15 Rx3 | | | Heather A | 20 | DU practice! Negatives | | Nilsson | 29 Rx3 | | | Anthony | 28 | DU practice, HSPU, 185 | | Chelsea B | 24 | Negatives PR 👊, DU, 135 | | Shelli G | 22 Rx3 | | | Hannah L | 23 | 135, DU practice, kick up PR 👊 | | Gabriel | 33 Rx2 | | | Lindsay P | 25 Rx2 | | | Shiva | 80 Rx3 | | | Lisa K | 17 Rx3 | | | Léa | 27 Rx3 | | | Jake L | 22 Rx3 | | | Christopher Mo | 26 Rx3 | | | Chanikya | 44 Rx3 | | | Kristine | 52 Rx3 | | | John B | 35 Rx | | | Kason | 42 Rx3 | | | Tim G | 25 Rx3 | | | Jesca | 28 Rx3 | | | Sarah B | 22 Rx3 | | | Sarah W | 18 Rx3 | | | Matthew Wo | 45 Rx2 | | | Dakota | 18 Rx3 | | | Noah Ma | 37 Rx3 | | | Cole D | 34 Rx3 | | | Logan | 26 Rx2 | | | Charles S | 30 Rx2 | |
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Warm Up December 19 2024 (No Results Tracked) Mobility Forward fold (1:00) Calf stretch on rig (:45/:45) 10 dynamic scorpion Warm up 2 rounds 14 calorie row 12 plate hops 10 barbell strict press 8 good mornings 6 push ups 4 KB deadlifts 2 inch worms Specific warm up 20 single unders 10 high single unders 10 fast single unders 10 double unders or attempts 3 wall kick ups + negative 3 HSPU 3 deadlift with barbell Build to working weight for the metcon
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