WOD Blog
 | Wed, Jan 22 2025 |  |
 | Happy Birthday: Shashank K |
| Wednesday 22 January 2025 | Warm Up Wednesday 22 January 2025 |
Wednesday 22 January 2025 (Time, Rx2, Rx3) For time: 35 TC 30/50 Cal Bike 25 Burpees 5 Shuttle runs 50 Push Ups 5 Shuttle runs 25 Pull Ups | Jumping Pull Ups | Ring Rows 5 Shuttle runs 50 Plate G2O 25/35 | 15/25 | 10/15 5 Shuttle runs 25 T2B | T2E | Knee Raises 5 Shuttle runs 50 Hip Extensions | Supermans 5 Shuttle runs 30/50 Cal Bike
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| 1st | 21:05 Rx | Nichole Wed, Jan 22, 2025 | | 2nd | 30:00 Rx | Samantha Sy Wed, Jan 22, 2025 | | 3rd | 32:16 Rx | Sarah B Wed, Jan 22, 2025 | | 1st | 22:50 Rx | John B Wed, Jan 22, 2025 | | 2nd | 25:54 Rx | Luke Sy Wed, Jan 22, 2025 | | 3rd | 26:10 Rx | Matthew Wo Wed, Jan 22, 2025 |
| Jacob Br | 27:22 Rx | | | Amber G | 22:50 Rx | | | Gabriel | 24:09 Rx | | | DeVonna | 29:45 Rx3 | | | Corie | 😋 | scaled | | Luke Sy | 25:54 Rx | | | Tim G | 30:36 Rx | | | Norm | 35:00 | 28 cal | | Jesse | 35:00 | 23cal | | Shiva | 25:35 Rx2 | | | Brittany Sm | 21:58 Rx | | | Snohitha | 34:06 Rx3 | | | Samantha Sy | 30:00 Rx | | | Mary Fl | 30:56 Rx3 | | | Navaneetha | 30:36 Rx3 | | | Whitney | 31:07 Rx3 | | | Misty T | 32:04 | Mod | | James z | 19:49 Rx3 | Rx w/ knee raises | | Ben Bag | 35:00 Rx3 | 30 cal | | Chelsea B | 30:54 Rx3 | Rx w/ elev. push | | Justin C | 35:00 Rx | 4 cal | | Tori | 29:06 Rx3 | | | Léa | 28:06 Rx3 | elev push up, 10# | | Jake L | 33:50 Rx2 | | | Rees | 35:00 Rx2 | | | Cole D | 33:05 Rx | | | Logan | 29:54 Rx | | | Dan | 29:02 Rx3 | | | Prathap | 34:59 Rx2 | | | Brian H | 34:55 Rx2 | | | Krishna | 35:00 Rx2 | | | Charles S | 30:40 Rx | | | Alice | 29:59 Rx3 | | | Matthew Wo | 26:10 Rx | | | Sarah B | 32:16 Rx | | | Christian L | 26:24 Rx | | | Sarah W | 30:45 Rx2 | | | Hannah L | 28:11 Rx2 | | | Steven L | 32:00 Rx2 | | | Nichole | 21:05 Rx | | | Jason J | 35:00 | 30 cals, Rx but Knee raises | | Elaine J | 35:00 Rx3 | 20 cals +hip extension | | Jesus | 27:07 Rx | | | Hema | 35:00 Rx3 | | | BhanuPrakash | 35:00 Rx3 | Knee raises | | Apurva P | 35:00 Rx3 | Knee raises | | Avinash s | 35:00 | 21 cals | | John B | 22:50 Rx | |
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Warm Up Wednesday 22 January 2025 (Time) 2:00 bike 5 shuttles 8 mountain climbers 8 twisted cross 8 ring rows 8 glute bridges 5 shuttles 5 up downs 5 hand release push ups 5 plate g2o 5 scap retracts 5 kip swings Progress through pull ups/t2b or scales Practice Primer 3 burpees 2 shuttles 3 push ups 2 shuttles 3 pull ups 2 shuttles 3 plate g2o 2 shuttles 3 t2b 2 shuttles 3 hip extensions 2 shuttles
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