WOD Blog
 | Mon, Mar 3 2025 |  |
| Monday 3 March 2025 | Warm Up Monday 3 March 2025 |
Monday 3 March 2025 (Reps, Rx2, Rx3) Strength: 9min Deficit Deadlift 1 Rep every :20 @ 70% 10 Min AMRAP 250m Row or 200m Run ( 4 reps) 6 Barbell Man Makers (2 bent over rows - 2 push ups - 1 full cluster=1 rep) Rx - 75/115 Rx2 - 65/95 Rx3 - 45/75
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| 1st | 3+4 Rx | Kelley M Mon, Mar 3, 2025 | | 2nd | 3 Rx | Samantha Sy Mon, Mar 3, 2025 | | 3rd | 2+6 Rx | Evion Mon, Mar 3, 2025 | | 1st | 3+2 Rx | Matt A Mon, Mar 3, 2025 | | 2nd | 2+8 Rx | Scott P Mon, Mar 3, 2025 | | 3rd | 2+7 Rx | Norm Mon, Mar 3, 2025 |
| Samantha Sy | 3 Rx | | | Saba | 2+4 Rx3 | | | Carlie | 2+7 Rx3 | | | Shashank g | 2 Rx2 | | | Dan | 2+7 Rx2 | | | Matt D | 1+7 Rx3 | | | Kim M | 2+4 Rx3 | | | Kelley M | 3+4 Rx | | | Ryan S | 2+4 Rx2 | | | James †| 2 Rx2 | | | Hema | 2+6 Rx3 | | | Norm | 2+7 Rx | | | Avinash s | 2+4 Rx3 | | | Navaneetha | 2+2 Rx3 | | | Shiva | 3 Rx3 | | | Tim G | 2+6 Rx | | | Scott P | 2+8 Rx | | | Lindsay R | 3+4 Rx3 | | | Matt A | 3+2 Rx | | | Nilsson | 2+1 | scaled | | Ashley Fi | 3 Rx3 | 55# | | Adam D | 2+9 Rx2 | | | Shashank K | 2+5 Rx2 | | | Léa | 3 Rx2 | | | Sarah W | 2+7 Rx2 | | | Chelsea B | 2+6 Rx2 | | | Shannon | 2+10 Rx3 | 35# | | Anthony | 2+4 Rx | | | Leslie S | 2+5 Rx3 | 35# | | Carragan | 2+5 Rx2 | | | Hannah L | 😎 | 25.1 | | Justin B | 3+1 Rx2 | | | Ben Bag | 2+5 Rx2 | | | Sam Re | 3+4 Rx | | | Rees | 2+4 Rx3 | | | Kenia | 2+4 Rx3 | | | Noemi | 2+4 Rx3 | | | Steven T | 2 Rx3 | | | Charity | 2 Rx3 | | | Brian H | 2+4 Rx3 | | | Kristine | 3 Rx3 | | | Prathap | 2+3 Rx2 | | | Kim K | 2+1 Rx2 | | | Chanikya | 2+6 Rx2 | | | Noah Ma | 3+3 Rx | | | Lisa K | 2+6 Rx3 | | | Sarah B | 2+1 Rx | | | Emily M | 2+2 Rx2 | | | Evion | 2+6 Rx | | | Alice | 2+2 Rx3 | | | Krishna | 2 Rx3 | | | Chanel | 2+3 Rx3 | 55 | | Aaron | 1+8 Rx3 | | | Avinash k | 2+3 Rx3 | |
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Warm Up Monday 3 March 2025 (Time) 250m row 5/5 RDL 8 Samson lunges 5/5 figure 4 hinges 8 twisted cross 5 seal to down dog 200m run T-spine twists Child’s pose roll outs Banded hamstring stretches Barbell: 5 RDL 5 BOR 5 muscle cleans 3 strict press 3 front squats 3 clusters Set up defecit DL Primer 2 BOR 2 push ups 1 cluster
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