WOD Blog
 | Wed, Mar 26 2025 |  |
 | Happy Birthday: Justin B & Rees & Penelope |
| Wednesday 26 March 2025 | Wednesday 2 April 2025 | Warm Up Wednesday 26 March 2025 | Other Results |
Wednesday 26 March 2025 (Rounds, Rx2, Rx3) Dead lift: EVERY :90 6 @ 60% 5 @ 70% 4 @ 80% 3 @ 85% 2 @ 90% 1 @ 100% AMRAP 14minutes 200 m run 14 DB Snatch 35/50 | 25/35 | 20/30 14 Hip Extensions.
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| 1st | 6+2 Rx | Kelley M Wed, Mar 26, 2025 | | 2nd | 6 Rx | Nichole Wed, Mar 26, 2025 | | 3rd | 5+16 Rx | Samantha Sy Wed, Mar 26, 2025 | | 1st | 6+2 Rx | John B Wed, Mar 26, 2025 | | 2nd | 6+1 Rx | Jacob Br Wed, Mar 26, 2025 | | 3rd | 6 Rx | Luke Sy Wed, Mar 26, 2025 |
| Jacob Br | 6+1 Rx | 375 | | Saba | 4+20 Rx2 | 155 | | DeVonna | 5 Rx2 | 190 | | Phillip A | 4+11 Rx | 305 | | Luke Sy | 6 Rx | 415 | | James | 4+3 Rx2 | 255 | | Samantha Sy | 5+16 Rx | 250 | | Jack Y | 4+18 Rx | 365 | | Kelley M | 6+2 Rx | 250 | | Nichole | 6 Rx | 235 PR 👊🏼🎊 | | Tim G | 5+1 Rx | 325 | | Bill | 3 | Mod | | Lindsay R | 6 Rx3 | 165 | | Kat🕷️ | 4+2 Rx2 | | | Chelsea B | 5+2 Rx | | | Ben Bag | 4+12 Rx | | | Léa | 6 | 240 PR, 10# DB st. press | | Aaron | 2 Rx | | | Shelli G | 5 Rx | | | Kenia | 5+18 Rx3 | | | Jake L | 5+4 Rx2 | | | Charity | 3+18 Rx3 | 95 | | Noemi | 5+18 Rx3 | | | Justin B | 5+18 Rx | 405 | | Lisa K | 5+18 Rx2 | 145 | | Kristine | 6 Rx3 | 135 | | Prathap | 4+10 Rx2 | 300 | | John B | 6+2 Rx | | | Sarah W | 4+14 Rx2 | | | Matthew Wo | ☺️ Rx | | | Sarah B | 4+16 Rx | | | Evion | 5 Rx | | | Hema | 5+2 Rx3 | | | Norm | 5 Rx | 445 | | Elaine J | 3+2 Rx3 | 185 | | Gloria | 5 Rx2 | 175 MOD sub run for bike | | Jason J | 2+1 Rx | 405 | | Apurva P | 3+6 Rx3 | 90 | | Joe W | ☺️ | scaled | | Jesus | 5+2 Rx | 405 | | Shiva | 5+24 Rx2 | 275 | | Avinash k | 5+16 Rx2 | 275 | | Chanikya | 4+11 Rx3 | 245 | | Avinash s | 3+1 Rx3 | MOD |
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Wednesday 2 April 2025 (Weight) Deadlift Test 25 TC 1Rep Max 3@60 3@65 2@ 70 2@75 1 @ 80... 5% jumps Mobilize
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| 1st | 290 Rx | Jesca Wed, Apr 2, 2025 | | 2nd | 260 Rx | Samantha Sy Wed, Apr 2, 2025 | | 3rd | 245 Rx | Léa Wed, Apr 2, 2025 | | 1st | 500 Rx | Mason M Wed, Apr 2, 2025 Justin B Wed, Apr 2, 2025 | | 2nd | 455 Rx | Norm Wed, Apr 2, 2025 | | 3rd | 435 Rx | Cole D Wed, Apr 2, 2025 |
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Warm Up Wednesday 26 March 2025 (Time) Leg swings, windmills, goodmornings, passthroughs, figure 8s 200m run 2 sets: 5/5 single leg RDL Lt DB 5/5 strict press 6 alt db snatch 6 hip extensions Smash hamstrings w lacrosse ball (sit on a box or stack of plates) Banded hamstring Hip extension review 3 hinges 3 drops 5 deadlifts -strength-
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