WOD Blog
 | Mon, Jan 6 2025 |  |
| Monday 6 January 2024 | Monday dec 6 1 RM deadlift | Warm Up Monday 6 January 2025 | Other Results |
Monday 6 January 2024 (Time, Rx2, Rx3) Beginning a Deadlift Cycle for the next 8-9wks.. -20min to establish a 1RM Deadlift- THEN 3 Rounds FOR TIME (TC10) 5 BMU | C2B | Strict PU or VRR 10 GHD | V-Ups | SL Sit Ups 15 Wallballs 14/20 | 10/14
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| 1st | 3:43 Rx2 | Nichole Mon, Jan 6, 2025 | | 2nd | 4:46 Rx2 | Emily M Mon, Jan 6, 2025 | | 3rd | 4:52 Rx2 | Samantha Sy Mon, Jan 6, 2025 | | 1st | 4:39 Rx | Christian L Mon, Jan 6, 2025 | | 2nd | 4:53 Rx | Matthew Wo Mon, Jan 6, 2025 | | 3rd | 6:50 Rx | Nick T Mon, Jan 6, 2025 |
| DeVonna | 5:03 Rx3 | | | Shashank g | 5:00 Rx2 | | | Jacob Br | 4:22 Rx2 | | | Saba | 5:00 Rx3 | | | Samantha Sy | 4:52 Rx2 | | | Nick T | 6:50 Rx | | | Caleb | 4:23 Rx3 | | | Kim M | 6:24 Rx3 | | | Brittany Sm | 5:32 Rx | | | Angie S | 4:52 Rx3 | | | Dan | 4:11 Rx3 | | | Mauricio | 5:16 Rx3 | | | Tim G | 4:50 Rx2 | | | Kelley M | 7:25 Rx2 | | | Scott P | 4:50 Rx2 | | | Jack Y | 7:33 Rx3 | | | Ryan S | 5:22 Rx3 | | | Steven T | 5:03 Rx3 | | | Léa | 4:56 Rx3 | 2 air🪑, GHDs, PROM WBs | | Mary Fl | 6:30 Rx3 | | | Rhonda D | 5:15 Rx3 | | | Misty T | 8:00 Rx3 | | | Heather A | 5:50 Rx3 | | | apurva s | 5:17 Rx3 | | | Nilsson | 7:45 Rx | | | Ashley Fi | 5:23 Rx3 | JC2B, GHD | | Evion | 7:13 Rx2 | GHD | | Shashank K | 5:58 Rx3 | | | Chelsea B | 7:29 Rx3 | GHD | | Leslie S | 6:58 Rx3 | seated bar PU, GHD | | Jess | 7:47 | seated bar PU, GHD | | Anthony | 8:17 Rx2 | GHD | | Shelli G | 6:07 Rx3 | 3 strict, GHD | | Sam Re | 4:07 Rx2 | | | Charity | 5:29 Rx3 | | | Brian H | 7:45 Rx2 | GHD | | Cole D | 6:49 Rx2 | BMU, Vups | | Jesca | 5:35 Rx3 | JPU, GHD | | Prathap | 4:30 Rx2 | | | Luke Sy | 9:02 Rx | | | Krishna | 5:00 Rx3 | | | Rees | 4:20 Rx3 | VUps | | Shiva | 4:54 Rx2 | | | Lisa K | 4:28 Rx3 | | | Matthew Wo | 4:53 Rx | | | Sarah B | 6:01 Rx3 | | | James z | 4:21 Rx2 | | | Logan | 5:04 Rx2 | | | Alice | 5:00 Rx3 | | | Michael Sh | 5:51 Rx2 | | | Avinash k | 5:50 Rx2 | | | Hannah L | 5:07 Rx3 | GHD | | Christian L | 4:39 Rx | | | Steven L | 6:07 Rx2 | | | Norm | 4:11 Rx2 | | | Nichole | 3:43 Rx2 | GHD | | Mason L | 4:30 Rx3 | GHD | | Emily M | 4:46 Rx2 | GHD | | Elijah A | 6:22 Rx2 | GHD | | Mason M | 4:50 Rx2 | 1.5 RX. Hands started tearing |
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Monday dec 6 1 RM deadlift (Weight, 1 RM) 1 RM deadlift 1-5 min sets of 5 @ 50-65% 6-10 min set of 2-3 @ 70-80 11-20 min sets of 1 build to 1 RM
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| 1st | 255 Rx | Jesca Mon, Jan 6, 2025 | | 2nd | 245 Rx | Kelley M Mon, Jan 6, 2025 Samantha Sy Mon, Jan 6, 2025 | | 3rd | 215 Rx | Jess Mon, Jan 6, 2025 | | 1st | 455 Rx | Mason L Mon, Jan 6, 2025 | | 2nd | 415 Rx | Jacob Br Mon, Jan 6, 2025 | | 3rd | 405 Rx | Norm Mon, Jan 6, 2025 Steven L Mon, Jan 6, 2025 |
| DeVonna | 195 Rx | 6th | | Shashank g | 275 Rx | 12th | | Jacob Br | 415 Rx | 2nd | | Saba | 155 Rx | 9th | | Samantha Sy | 245 Rx | 2nd | | Nick T | 335 Rx | 7th | | Caleb | 405 Rx | | | Kim M | 70 Rx | | | Brittany Sm | 280 Rx | | | Angie S | 175 Rx | | | Dan | 335 Rx | 7th | | Mauricio | 225 Rx | 13th | | Tim G | 295 Rx | 11th | | Kelley M | 245 Rx | 2nd | | Scott P | 305 Rx | 9th | | Jack Y | 345 Rx | 6th | | Ryan S | 285 Rx | | | Steven T | 275 Rx | 12th | | Léa | 200 Rx | 5th PR match | | Mary Fl | 55 Rx | | | Rhonda D | 65 Rx | 13th | | Misty T | 80 Rx | 11th | | Heather A | 165 Rx | | | apurva s | 75 Rx | 12th | | Nilsson | 335 Rx | 7th | | Ashley Fi | 165 Rx | | | Shashank K | 275 Rx | 12th | | Evion | 170 Rx | 8th | | Chelsea B | 195 Rx | 6th | | Leslie S | 175 Rx | 7th PR👊 | | Jess | 215 Rx | 3rd PR match 👊 | | Anthony | 335 Rx | 7th PR match 👊 | | Shelli G | 200 Rx | 5th PR👊 | | Sam Re | 365 Rx | | | Charity | 65 Rx | 13th PR 👊 | | Brian H | 95 Rx | 14th | | Cole D | 365 Rx | 5th PR👊 | | Jesca | 255 Rx | 1st | | Prathap | 305 Rx | 9th matched PR👊 | | Luke Sy | 385 Rx | 4th | | Krishna | 85 Rx | PR👊 | | Rees | 300 Rx | 10th PR👊 | | Shiva | 275 Rx | 12th | | Lisa K | 95 Rx | 10th 5 | | Matthew Wo | 385 Rx | 4th | | Sarah B | 205 Rx | 4th | | James z | 455 Rx | | | Logan | 415 Rx | | | Alice | 155 Rx | 9th | | Michael Sh | 225 Rx | | | Avinash k | 275 Rx | | | Hannah L | 205 Rx | | | Christian L | 225 Rx | 13th | | Steven L | 405 Rx | 3rd | | Norm | 405 Rx | 3rd | | Nichole | 205 Rx | 4th | | Mason L | 455 Rx | 1st | | Emily M | 205 Rx | 4th | | Elijah A | 315 Rx | 8th |
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Warm Up Monday 6 January 2025 (Time) 5 shuttle runs 8 scoops 8 Samson lunges 8 Cossack squats 8 bootstrappers 5 shuttle runs 2 sets: 5 medball cleans 5/5 single leg RDL w medball 10 hollow rocks 10 Superman rocks 3 scap retracts + 5 kip swings Worlds greatest stretch Pigeon pose Lat + Tricep stretch 3 strict pull ups 3 kipping pull ups 3 giants 1-3 BMU -Strength- Primer: 1 BMU 5 GHD 8 wallballs
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