WOD Blog
 | Wed, Jan 15 2025 |  |
| Wednesday 15 January 2025 | Warm Up Wednesday 15 January 2025 |
Wednesday 15 January 2025 (Rounds, Rx2, Rx3) 3 sets: 10 TC 1/1 PNF hamstring stretches 5 slow and controlled empty BB RDL :20 V-sit hold on wall 15 AMRAP 14/18 cal Row 14 T2B | T2E | knee raises 14 SA Devils Press 35/50 | 25/35 | 15/25
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| 1st | 4+9 Rx | Nichole Wed, Jan 15, 2025 | | 2nd | 4+5 Rx | Kelley M Wed, Jan 15, 2025 | | 3rd | 3+33 Rx | Samantha Sy Wed, Jan 15, 2025 | | 1st | 4+5 Rx | Christian L Wed, Jan 15, 2025 | | 2nd | 4 Rx | Matthew Wo Wed, Jan 15, 2025 | | 3rd | 3+45 Rx | Nick T Wed, Jan 15, 2025 |
| Corie | 3+24 Rx | | | DeVonna | 3+23 Rx3 | | | Jacob Br | 3+40 Rx | | | Nick T | 3+45 Rx | | | Mauricio | 3+14 Rx3 | | | Kelley M | 4+5 Rx | | | Nichole | 4+9 Rx | | | Tim G | 3+24 Rx2 | | | Steven T | 3+18 Rx3 | | | Mary Fl | 3+29 Rx3 | | | Lindsay R | 5+10 | scaled | | Snohitha | 3+5 Rx3 | | | Misty T | 2+28 | scaled | | Shashank K | 2+44 Rx3 | | | Léa | 3+11 Rx | | | Samantha Sy | 3+33 Rx | | | Chelsea B | 2+30 Rx2 | | | Jake L | 3+32 Rx2 | | | Kenia | 4 Rx3 | | | Noemi | 4 Rx3 | | | Charity | 3+14 Rx3 | | | Courtney Sp | 3+1 Rx3 | | | Rees | 3+7 Rx3 | | | Navaneetha | 3+40 Rx3 | | | Shiva | 4+1 Rx2 | | | Dan | 4 + 28 Rx3 | Woohoo!! | | Charles S | 2+28 Rx | | | Christian L | 4+5 Rx | | | Hannah L | 3+40 Rx2 | | | Matthew Wo | 4 Rx | | | Sarah B | 3+3 Rx | | | Jesca | 3+7 Rx3 | | | Sam ra | 3+7 Rx2 | | | Cole D | 3+1 Rx | | | Apurva P | 2+7 | Scaled | | Tori | 3 Rx2 | | | Steven L | 3+18 Rx2 | T2B | | Joe W | 3+18 Rx3 | | | Avinash k | 3+9 Rx2 | |
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Warm Up Wednesday 15 January 2025 (Time) 2:00 row 1/1 world’s greatest stretch 6 twisted cross 10 hollow rocks 10 Superman rocks 6 twisted cross 1/1 worlds greatest stretch 2:00 row Banded hamstring flow :10 dead hang + 5 scap pulls 3 scap retracts 5 kipping knee raises 5 t2e 5 t2b 3 burpees 2 alt burpee + db deadlift 3/3 Russian swings 6 alt devils press Hamstring focused mobility
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