WOD Blog
 | Fri, Dec 20 2024 |  |
| Friday 20 December 2024 | Warm Up Friday 20 December 2024 |
Friday 20 December 2024 (Reps, Rx2, Rx3) 📣Vote Daily for Best of Dawson 2025! https://www.dawsonnews.com/contests/the-best-of-dawson-2025/#/gallery/461667915 TC 15 800 M run (8 reps) then Full Snatch Ladder / RX 3 pwr snatch 6@ 65/95 | 35/45 5@ 75/115 | 45/75 4@ 85/135 | 55/85 3@ 95/165 | 65/95 2@ 105/175 | 75/105 1@ 115/185 | 85/115 Finish the ladder add 8 reps 800 m run (8 reps) *Rx3 adding 5lbs each time Score is reps
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| 1st | 37 Rx | Samantha Sy Fri, Dec 20, 2024 | | 2nd | 32 Rx | Nichole Fri, Dec 20, 2024 | | 3rd | 26 Rx | Lindsay P Fri, Dec 20, 2024 | | 1st | 40 Rx | Matthew Wo Fri, Dec 20, 2024 Luke Sy Fri, Dec 20, 2024 | | 2nd | 31 Rx | Jacob Br Fri, Dec 20, 2024 | | 3rd | 45 Rx2 | Viswanath Fri, Dec 20, 2024 Shiva Fri, Dec 20, 2024 |
| Jacob Br | 31 Rx | Snatch PR 175# | | Nick T | 35 Rx3 | | | Corie | 45 Rx2 | Row | | Phillip A | 37 Rx2 | | | Luke Sy | 40 Rx | | | Cody P | 43 Rx3 | | | Shashank g | 31 Rx3 | | | Scott P | 35 Rx2 | | | David G | 27 Rx3 | | | Kelley M | 45 Rx2 | | | Samantha Sy | 37 Rx | | | Prathap | 44 Rx2 | | | Steven T | 43 Rx3 | | | Shiva | 45 Rx2 | | | Heather A | 31 Rx2 | | | Nichole | 32 Rx | | | Lindsay R | 45 Rx3 | Lunges | | Erin B | 44 Rx3 | Row | | Misty T | 41 Rx3 | Row | | Viswanath | 45 Rx2 | | | Léa | 37 | Power Clean PR!! 💥 | | Ashley Fi | 29 Rx2 | PR!!! 💥 | | Shashank K | 25 Rx3 | PR! 💥 | | Anthony | 23 Rx2 | | | Lindsay P | 26 Rx | | | Sam ra | 44 Rx2 | | | Chelsea B | 26 Rx3 | | | Adam D | 44 Rx2 | | | Noah Ma | 21 Rx | | | Joe W | 28 Rx3 | | | William K | 45 Rx | | | Matthew Wo | 40 Rx | | | Ryan S | 45 Rx2 | | | Sarah B | 28 Rx2 | |
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Warm Up Friday 20 December 2024 (Time) PVC: leg swings , windmills, samson lunge with pass throughs 2 sets: 100m run 5 plate g2o 6 overhead plate lunges 3/3 around the world 5 bootstrappers + warrior rotations 6 wall facing squats Thoracic twists w foam roller Banded shoulder stretches 3 snatch lift offs 5 high pulls 5 muscle snatch 5 overhead squats 3 btn push press 3 snatch drops 5 full snatch 10mins to build to a heavy 1rep before stripping back down to starting weight
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