WOD Blog
 | Fri, Dec 27 2024 |  |
 | Gymversary: Vinod(1) |
| Friday 27 December 2024 | Warm Up Friday 27 December 2024 |
Friday 27 December 2024 (Time, Rx2, Rx3) Snatch Complex: 4 Sets, building | Rest :90 b/t 2 Snatch Grip DL 2 Snatch High Pulls 2 Power Snatch 2 Full Snatch Then 4 Rounds For Time 15 Box Jumps 20/24 | Comf. Jumping Ht. 10 T2B | T2E | Knee Raises 5 HSPU | 2 Mat | Seated to Standing PP
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| 1st | 6:19 Rx | Samantha Sy Fri, Dec 27, 2024 | | 2nd | 6:23 Rx | Nichole Fri, Dec 27, 2024 | | 3rd | 8:16 Rx | Evion Fri, Dec 27, 2024 | | 1st | 5:31 Rx | Matthew Wo Fri, Dec 27, 2024 | | 2nd | 6:23 Rx | Matt A Fri, Dec 27, 2024 | | 3rd | 8:20 Rx | Ben Bar Fri, Dec 27, 2024 |
| Corie | 6:42 Rx3 | | | DeVonna | 7:59 Rx3 | | | Brittany Sm | 5:12 Rx | | | Angie S | 8:10 Rx3 | | | Mauricio | 8:52 Rx3 | | | Scott P | 10:50 Rx | | | Dan | 6:16 Rx3 | | | Matt A | 6:23 Rx | | | Ryan S | 10:31 Rx3 | | | Samantha Sy | 6:19 Rx | | | Adam D | 8:54 Rx | | | Viswanath | 11:03 Rx | | | apurva s | 9:47 Rx3 | | | Shashank K | 7:28 Rx3 | | | William K | 4:48 Rx | | | Shiva | 7:19 Rx3 | | | Prathap | 9:13 Rx2 | | | Nichole | 6:23 Rx | | | Ben Bar | 8:20 Rx | | | Emily M | 8:47 Rx2 | | | Leslie S | 8:39 Rx3 | | | Chelsea B | 11:12 Rx2 | | | Steven L | 7:52 Rx2 | | | Shelli G | 7:14 Rx2 | | | Amber G | 5:13 Rx | | | Evion | 8:16 Rx | | | Sarah W | 11:16 Rx2 | | | Sarah B | 10:55 Rx | | | Charity | 9:30 Rx3 | | | Matthew Wo | 5:31 Rx | | | Christian L | 5:09 Rx2 | MOD: BSU | | Sam ra | 10:30 Rx2 | |
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Warm Up Friday 27 December 2024 (Time) 20 jumping jacks 5 inchworm + push up 5 bootstrapper + warrior rotation 2 sets: 7 plate g2o 7 bent over reverse flys w small plates 7 prone press (with or without plates) 7 kip swings Banded shoulder stretches 3 jumping air squats > tuck jumps > box jumps 3 knee raises > t2e > t2b 3 kick ups > negatives > hspu Snatch grip deadlifts High pulls Muscle snatch Btn push jerks Overhead squats Snatch drops Complex w empty BB: 2 snatch grip DL 2 high pulls 2 power snatch 2 full snatch
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