WOD Blog
 | Mon, Mar 31 2025 |  |
 | Happy Birthday: Kelley M |
| Monday 31 March 2025 | Warm Up Monday 31 March 2025 |
Monday 31 March 2025 (Reps, Rx2, Rx3) 4 sets A1. 20 sec Hollow banded lat pull down A2. 2-4 Strict pull-ups Rest 30 seconds 3 rounds: 1 min HSPU | 2 mat | heavy barbell push press 1 min Double unders | Singles 1 min T2B | T2E | Knee Raises 1 min Cal Row 1 min Rest
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| 1st | 365 Rx | Kelley M Mon, Mar 31, 2025 | | 2nd | 293 Rx | Shelli G Mon, Mar 31, 2025 | | 3rd | 207 Rx | Evion Mon, Mar 31, 2025 | | 1st | 350 Rx | Christian L Mon, Mar 31, 2025 | | 2nd | 334 Rx | Jesus Mon, Mar 31, 2025 | | 3rd | 328 Rx | Luke Sy Mon, Mar 31, 2025 |
| Jacob Br | 289 Rx | | | Samantha Sy | 255 Rx3 | | | Saba | 209 Rx3 | | | Carlie | 195 Rx3 | | | Kim M | 197 Rx3 | | | Luke Sy | 328 Rx | | | Scott P | 139 Rx | | | Tim G | 225 Rx3 | DU | | James †| 420 Rx3 | | | Jack Y | 163 Rx3 | Neg HSPU | | Norm | 148 Rx | | | Matt A | 312 Rx | | | Mary Fl | 365 Rx3 | | | Léa | 324 Rx3 | 10# BUKBP | | Ashley Fi | 285 Rx2 | | | Evion | 207 Rx | | | Matthew Wo | 323 Rx | | | Kelley M | 365 Rx | HBD! 🥳 | | Lindsay R | 562 Rx3 | SADB press, abmat SUs | | Shelli G | 293 Rx | | | Ben Bag | 131 Rx3 | First TTB! 💥3 mat strict | | Chelsea B | 231 Rx3 | DB press and neg, TTB, DU | | Anthony | 372 Rx2 | | | Carragan | 321 Rx3 | Negs, TTB/TTE | | Caleb | 335 Rx | | | Max T | 422 Rx2 | | | Jess | 263 Rx3 | | | Jesus | 334 Rx | | | Rees | 353 Rx3 | | | Nicole N | 346 Rx3 | | | Brian H | 362 Rx2 | | | Nathan N | 406 Rx3 | | | Justin B | 242 Rx3 | DU | | Cole D | 200 Rx | | | Jesca | 346 Rx3 | | | Sarah B | 133 Rx | | | Logan | 285 Rx | | | Charles S | 167 Rx | | | Scotty Sp | 400 Rx3 | | | Alice | 366 Rx3 | | | Courtney Sp | 410 Rx3 | | | Avinash k | 448 Rx3 | | | Christian L | 350 Rx | | | Apurva P | 237 Rx3 | | | Whitney | 338 Rx3 | | | Aaron | 139 Rx2 | | | Jason J | 78 Rx3 | | | Shashank K | 320 Rx3 | |
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Warm Up Monday 31 March 2025 (Time) 1:00 Row :30 jump rope 8 twisted cross 5 seal to down dog 4/4 thread the needle 10 hollow rocks 10 Superman pulses :30 jump rope 1:00 Row Foam roll Banded shoulder stretches -accessory work- 3 scap retracts 5 kip swings 3 knee raises - t2e - t2b 3 kick ups | strict press 3 negatives | dip, drive no press 5 HSPU | push press
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