WOD Blog
 | Thu, Jan 23 2025 |  |
 | Gymversary: Sam ra(2) |
| Thursday 23 January 2025 | Warm Up Thursday January 23 2024 |
Thursday 23 January 2025 (Time, Rx2, Rx3) Y.O.G.A. Y- 800m Run | 1000m Row | 50/60 Cal Bike O- Accumulate 3:00 Dead Hang from Bar G- 100 Hollow Rocks + 100 Flutter Kicks A- Accumulate 3:00 Front Rack Hold @ BW | 3/4 BW | 1/2 BW
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| 1st | 17:30 Rx | Léa Thu, Jan 23, 2025 | | 2nd | 18:00 Rx | Evion Thu, Jan 23, 2025 | | 3rd | 18:25 Rx | Sarah B Thu, Jan 23, 2025 | | 1st | 14:12 Rx | John B Thu, Jan 23, 2025 | | 2nd | 15:39 Rx | Mason M Thu, Jan 23, 2025 | | 3rd | 16:00 Rx | Matthew Wo Thu, Jan 23, 2025 Matt A Thu, Jan 23, 2025 |
| Jacob Br | 17:50 Rx | | | Shashank g | 22:00 Rx | | | DeVonna | 23:22 | scaled | | Scott P | 17:00 Rx | | | Jack Y | 20:45 Rx | | | Tim G | 18:23 Rx | | | Viswanath | 19:00 Rx | | | Jesse | 19:20 Rx | | | Norm | 16:55 Rx | | | Matt A | 16:00 Rx | | | apurva s | 19:00 Rx3 | | | Erin B | 19:10 | Mod | | Samantha Sy | 22:40 Rx | | | Bill | 12:11 | half reps | | Ashley Fi | 22:50 Rx2 | | | Kenia | 19:00 Rx2 | | | Noemi | 22:30 Rx3 | | | Elijah A | 20:47 Rx | 15lba over bw | | Noelle | 17:12 Rx3 | | | Kat🕷️ | 24:35 Rx3 | | | Chelsea B | 23:45 Rx | | | Shashank K | 22:22 Rx | | | Ben Bag | 22:00 Rx3 | | | Evion | 18:00 Rx | | | James z | 13:50 Rx | | | John B | 14:12 Rx | | | Steven T | 15:31 Rx3 | | | Luke Sy | 17:50 Rx | | | Léa | 17:30 Rx | | | Jake L | 18:31 Rx | | | Rees | 20:55 Rx | | | Charity | 19:18 Rx3 | | | Josalin | 20:10 Rx3 | | | Mary Fl | 19:22 Rx3 | | | Logan | 17:40 Rx | | | Kim K | 20:55 Rx3 | | | Kristine | 18:13 Rx3 | | | Apurva P | 21:57 Rx3 | | | BhanuPrakash | 21:50 Rx3 | | | Matthew Wo | 16:00 Rx | | | Ryan S | 21:18 Rx | | | Christian L | 19:00 Rx | | | Chanikya | 18:30 Rx | | | Rhonda D | 21:30 Rx2 | | | Sarah B | 18:25 Rx | | | Sarah W | 19:15 Rx2 | | | Mason M | 15:39 Rx | | | Emily M | Open | scaled | | Avinash k | 19:50 Rx | |
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Warm Up Thursday January 23 2024 (No Results Tracked) Mobility Banded tricep Wrist stretches 2:00 foam roller Warm Up 200m run -then- 2 rounds :10 sec dead hang 8 bird dogs :10 hollow hold 8 dead bugs :10 front rack hold 8 alternating spider man -then- 200m run Specific Warm Up 3 Hollow body rocks 3 flutter kicks Build to you body weight or WOD weight for FR hold then :10 hold
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