WOD Blog
 | Wed, Feb 19 2025 |  |
| Wednesday 19 February 2025 | Warm Up Wednesday 19 February 2025 |
Wednesday 19 February 2025 (Reps, Rx2, Rx3) 👕TODAY is the last day to order a DCF Open shirt! 🤳Scan the QR code on the board! or 🔗https://docs.google.com/forms/d/e/1FAIpQLSfXdn2R2hbSMmjTKxbve7qD0xT6pq6JD3YpKR1Ty2UiGQmvPA/viewform 5 Sets- 1 Round every :90 of: 2-3 BMU | 2-4 C2B | 2-4 Best Pull Up 6/6 SA DB Bent Over Rows -Rest balance of :90 2min AMRAP x 5 Rounds: Buy in (every Rd): 12 T2B 6 double DB Step Overs 35/50 | 20/35 | 15/25 Burpee to Target in remaining time -Rest 1:30 b/t Rounds *Score is burpee to target
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| 1st | 88 Rx | Nichole Wed, Feb 19, 2025 | | 2nd | 78 Rx | Samantha Sy Wed, Feb 19, 2025 | | 3rd | 76 Rx | Kelley M Wed, Feb 19, 2025 | | 1st | 105 Rx | Mason M Wed, Feb 19, 2025 | | 2nd | 98 Rx | Christian L Wed, Feb 19, 2025 | | 3rd | 92 Rx | John B Wed, Feb 19, 2025 Matthew Wo Wed, Feb 19, 2025 |
| Saba | 58 Rx3 | | | Shashank g | 50 Rx2 | | | DeVonna | 51 Rx3 | | | Cody P | 36 Rx2 | | | Samantha Sy | 78 Rx | | | Kelley M | 76 Rx | | | Prathap | 50 Rx2 | | | Jesus | 71 Rx | | | Nichole | 88 Rx | | | Shiva | 60 Rx2 | | | Navaneetha | 54 Rx3 | | | Viswanath | 55 Rx | | | Hema | 37 Rx3 | | | Avinash s | 59 Rx3 | | | apurva s | 72 Rx3 | | | Heather A | 40 Rx3 | T2E | | Matthew Wo | 92 Rx | | | Nilsson | 32 Rx | | | Bill | 50 | Push ups | | Kenia | 50 Rx3 | | | Evion | 41 | BMU 🩸 rip | v-ups | 35# | | Adam D | 46 Rx2 | BMU, T2B | 35# | | Kat🕷️ | 43 Rx3 | | | Aaron | 10 Rx | | | Léa | 62 | GHD | OH lunges | B2T for score | | Chelsea B | 44 Rx2 | T2B | 30# | | Steven T | 47 Rx3 | | | Shelli G | 62 Rx2 | T2B | | Ben Bag | 50 Rx3 | | | Brian H | 45 Rx3 | | | Jake L | 75 Rx2 | | | Charity | 23 Rx3 | | | Sarah B | 33 Rx | | | Sarah W | 76 Rx3 | | | Cole D | 49 Rx | | | Emily M | 60 Rx | | | Logan | 59 Rx | | | Mason M | 105 Rx | | | Kristine | 78 Rx3 | | | Amber G | 111 Rx | | | Gabriel | 99 Rx | 88 1st time | | Shashank K | 57 Rx3 | | | Christian L | 98 Rx | | | Hannah L | 57 Rx | | | Carlie | 60 Rx3 | | | Charles S | 47 Rx | | | Lisa K | 77 Rx3 | | | Rhonda D | 70 Rx3 | | | Norm | 67 Rx2 | T2B | | John B | 92 Rx | | | Apurva P | 36 Rx3 | | | Joe W | 41 Rx3 | |
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Warm Up Wednesday 19 February 2025 (Time) 25 jumping jacks, 5 shuttles, or 100m run 6 twisted cross 3/3 Spider-Man 12 hollow rocks 12 controlled superman on rig Banded shoulder stretches :10 hanging hollow hold 3 scap retracts 5 kip swings 2 pull ups | jumping 2 C2B | jumping negatives 3 knee raises - 3 t2e - 3 t2b 5 push ups 3 up downs 5 burpees to target 3/3 DB Bent Over Rows 6 DB box step overs 3-5 giants 5 ring transitions 1-3 BMU
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