WOD Blog
 | Mon, Jan 13 2025 |  |
 | Happy Birthday: Lexi |
| Monday 13 January 2025 | Warm Up Monday 13 January 2025 |
Monday 13 January 2025 (Time, Rx2, Rx3) Strength: 5 set of A1. 5/5 Single Leg RDL (one KB left arm / right leg... Alt) A2. 5/5 Straddle DL Build to 3/4 Body weight on Bar Rest 1:00 Half 'Kelly' 5 rounds: 200 m run / 300 meter row or 13/15 cal bike 15 box jump 20/24 | rx2 jumping height 15 Wall ball 14/20 | rx2 10/14
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| 1st | 13:13 Rx | Kelley M Mon, Jan 13, 2025 | | 2nd | 16:00 Rx | Nichole Mon, Jan 13, 2025 | | 3rd | 16:32 Rx | Sarah B Mon, Jan 13, 2025 | | 1st | 12:58 Rx | Matthew Wo Mon, Jan 13, 2025 | | 2nd | 13:18 Rx | John B Mon, Jan 13, 2025 | | 3rd | 14:58 Rx | Jacob Br Mon, Jan 13, 2025 |
| Jacob Br | 14:58 Rx | | | Corie | 16:38 Rx3 | | | Samantha Sy | 16:37 Rx | | | Kim M | 16:55 Rx3 | 4rds | | Brittany Sm | 13:23 Rx | | | Scott P | 16:04 Rx | | | Ryan S | 20:39 | SA thtuster | | Tim G | 18:15 Rx | | | Kelley M | 13:13 Rx | | | Nichole | 16:00 Rx | | | Jack Y | 21:29 Rx | | | Matt A | 15:47 Rx | | | Lindsay R | 15:24 | Med ball cleans | | Shashank g | 18:40 | 9 foot | | Rhonda D | 18:08 Rx3 | | | Léa | 18:20 | DB PP | | Shashank K | 19:45 Rx2 | | | Kat🕷️ | 20:20 Rx2 | | | Chelsea B | 19:18 Rx | | | Rees | 15:36 | step up | | Deanna | 19:39 Rx2 | | | Charity | 15:00 | 4 rnds | | Amber G | 10:22 Rx | | | Gabriel | 10:07 Rx | | | Kristine | 15:17 | wb cln | | Kim K | 16:43 Rx2 | | | Logan | 12:23 Rx | | | Norm | 19:19 Rx | | | John B | 13:18 Rx | | | Justin C | 20:00 Rx2 | 20#, 20in | | Shiva | 14:56 Rx2 | | | Lisa K | 16:05 Rx3 | | | Sarah W | 17:27 Rx | | | Matthew Wo | 12:58 Rx | | | Courtney Sp | 16:52 Rx3 | | | Sarah B | 16:32 Rx | | | Hannah L | 12:33 Rx | | | Christian L | 16:17 Rx2 | | | Charles S | 16:10 Rx | | | Alice | 17:24 Rx2 | | | Sam ra | 19:05 Rx | | | Scotty Sp | 18:50 Rx3 | | | James z | 11:32 Rx | | | Navaneetha | 16:53 Rx3 | | | Joe W | 17:00 Rx | | | Steven L | 17:39 Rx | | | Hema | 16:30 Rx3 | | | Avinash s | 16:26 Rx3 | | | Snohitha | 19:51 Rx3 | | | Michael Sh | 14:07 Rx3 | |
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Warm Up Monday 13 January 2025 (Time) 5 shuttle runs 3 inchworm + bootstrapper 1/1 worlds greatest stretch 5/5 single leg RDL 1/1 worlds greatest stretch 3 inchworm + bootstrapper 5 shuttle runs Banded hamstring Frog stretch Pigeon pose -Accessory- Primer: 3 medball clusters 3 wallballs 3 tuck jumps 3 box jumps 200m run 3 wallballs 3 box jumps
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