WOD Blog
 | Thu, Jan 2 2025 |  |
| Thursday 2 January 2025 | Warm Up Thursday January 2nd 2025 |
Thursday 2 January 2025 (Rounds, Rx2, Rx3) Strength: Front Squats 3 x10 @ 50% 3x10 @ 60% -Rest :90 between sets 18min AMRAP 7 Cleans 95/135 | 75/115 | 45/75 14 Push Ups | elevated 21 Hip Extensions | Superman 28 Double Unders | 56 Singles
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| 1st | 7 Rx | Kelley M Thu, Jan 2, 2025 | | 2nd | 5+21 Rx | Shelli G Thu, Jan 2, 2025 | | 3rd | 4+19 Rx | Léa Thu, Jan 2, 2025 | | 1st | 6 + 6 Rx | Matt A Thu, Jan 2, 2025 | | 2nd | 5+12 Rx | Matthew Wo Thu, Jan 2, 2025 | | 3rd | 5 + 8 Rx | Jacob Br Thu, Jan 2, 2025 |
| Saba | 3 + 42 Rx3 | DUs/hip ext. | | Jacob Br | 5 + 8 Rx | | | Brittany Sm | 6 + 10 Rx | | | Angie S | 4 Rx3 | Hip ext. | | Scott P | 6 + 2 Rx2 | | | Mauricio | 5 + 14 Rx3 | | | Ryan S | 4 + 3 Rx2 | | | Viswanath | 5 + 7 Rx3 | | | Matt A | 6 + 6 Rx | | | Kelley M | 7 Rx | | | Tim G | 4 + 4 Rx2 | | | Lindsay R | 7 Rx3 | MOD | | Erin B | 5 + 28 Rx3 | RKBS | | Steven T | 5 Rx3 | DB bench (floor) | | Chelsea B | 4+42 Rx3 | 75, HExt | | Noah Ma | 5+15 Rx3 | 135, HExt | | Shelli G | 5+21 Rx | | | Anthony | 3+46 Rx | | | Misty T | 4+10 Rx3 | | | Tori | 4+17 | scaled | | Charity | 6 Rx3 | | | Léa | 4+19 Rx | | | Jesca | 5+39 Rx2 | | | Michael Sh | 2 Rx3 | | | Matthew Wo | 5+12 Rx | | | Noemi | 7 Rx3 | | | Kenia | 7+14 Rx3 | | | Shashank g | 4 Rx3 | 135/PU/Superman/Singles | | Emily M | 6+14 Rx2 | | | Chanikya | 7 Rx3 | | | Dan | 5+26 Rx3 | | | Mason M | 4 Rx | |
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Warm Up Thursday January 2nd 2025 (No Results Tracked) Mobility Banded tricep (:45/:45) Couch stretch (:45/:45) Scorpion hold (:30/:30) Warm Up 2 rounds 8 shuttle runs (rig to rig) 8 plate hops 8 air squats 8 down dog to push up Specific warm up 3 tempo push ups 3 push ups 3 Superman pulses 3 hip extensions 20 single unders 10 high singles 10 fast singles 10-20 double unders/attempts 2 rounds (PVC > barbell) 3 deadlifts 3 deadlift + high pull 3 muscle cleans 3 power cleans 3 squat cleans 3 front squats Build to 50% for front squats
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