WOD Blog
 | Fri, Jan 17 2025 |  |
 | Happy Birthday: Saba |
| Friday 17 January 2025 | Warm Up Friday 17 January 2025 |
Friday 17 January 2025 (Rounds, Rx2, Rx3) 4 rounds of: 3:00 AMRAP 10 Thrusters 65/95 | 55/85 | bar 10 Pull ups | Jumping Pull ups | VRR 8/10 Cal Bike Rest 2:00 Pick up where you left off
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| 1st | 6+3 Rx | Kelley M Fri, Jan 17, 2025 | | 2nd | 6+1 Rx | Samantha Sy Fri, Jan 17, 2025 | | 3rd | 5+11 Rx | Emily M Fri, Jan 17, 2025 | | 1st | 6+5 Rx | Mason M Fri, Jan 17, 2025 | | 2nd | 5+20 Rx | Matthew Wo Fri, Jan 17, 2025 | | 3rd | 5+9 Rx | Christian L Fri, Jan 17, 2025 |
| Saba | 4+4 Rx3 | HBD!!! 🥳 | | Corie | 5+10 Rx | | | DeVonna | 5 Rx3 | | | Jack Y | 4+2 Rx | | | Mauricio | 5+10 Rx3 | | | Ryan S | 5+4 | Front Squats | | Prathap | 4+13 Rx2 | | | Navaneetha | 5+10 Rx3 | | | Shiva | 6+3 Rx2 | | | Viswanath | 5+1 Rx2 | | | Norm | 4+13 Rx | | | Jesse | 4 Rx2 | | | Sam ra | 4+21 Rx2 | | | Erin B | 6+3 | S2SP | | Lindsay R | 7 | FC Lunges | | Matthew Wo | 5+20 Rx | | | apurva s | 4+3 Rx3 | | | Samantha Sy | 6+1 Rx | | | Steven T | 4+19 Rx3 | | | Bill | 3 | scaled | | Mary Fl | 4+6 Rx3 | | | Whitney | 4+3 Rx3 | | | Nilsson | 4+15 Rx | | | Kelley M | 6+3 Rx | | | Kat🕷️ | 4+6 Rx3 | | | Chelsea B | 4+24 Rx3 | 55#, VRR | | Kristine | 5+11 | DB thr., JPU | | Shashank K | 4+14 Rx3 | 65#, JPU | | Gabriel | 4+10 Rx | 135# | | Amber G | 8 Rx | 🦋PR! | | Evion | 4+2 Rx2 | KPU | | Jess | 4+3 Rx2 | | | Charity | 3 Rx3 | | | Emily M | 5+11 Rx | | | Hannah L | 5+12 Rx2 | | | Charles S | 5+2 Rx | | | Rhonda D | 4+10 Rx3 | 35#, JPU | | Alice | 5+12 Rx3 | | | Kim K | 5 Rx3 | | | Mason M | 6+5 Rx | run | | William K | 7+13 Rx | | | Christian L | 5+9 Rx | | | Joe W | 4+10 Rx3 | | | Jesus | 5+5 Rx2 | 85#, BPUs |
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Warm Up Friday 17 January 2025 (Time) 1:00 Easy Bike 10 Air Squats 10 Arm Circles Forward/Backward 5 Push Up to Down Dog 5 Burpees 10 PVC Pass-Throughs 1:00 Bike Foam Roll Couch stretch Overhead stretch on wall :10 Dead Hang 6 Ring Rows or Strict PU (focus on activating your lats) 5 Kip Swings 4 Kipping Pull-Ups or Scaled Option 3 DL - 3 High Pulls - 3 Muscle Cleans 6 Front Squats with the barbell 6 Push Press with the barbell 4 Thrusters with the barbell -build bar- PRIMER 2 rounds: :10 slow bike :10 mod bike :10 sprint Then 5 Thrusters at workout weight 3-5 Pull-Ups at workout scale 4/6 Calories on the Bike
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