WOD Blog
 | Thu, Apr 10 2025 |  |
 | Happy Birthday: Léa & Shannon |
| Thursday 10 April 2025 | Warm Up Thursday April 10 2025 |
Thursday 10 April 2025 (Time, Rx2, Rx3) Strength: 5x4 Back Squat @ 85% -Rest 2:00 b/t 3 rounds 10 Pwr Snatch 65/95 | 55/85 | 45/75 5 HSPU | 2 mat | push press 3:00 min rest 3 rounds 10 2xDB box step ups 35/50 | 25/35 | 20/25 (20inch) 10 GHD | Abmat Sit-ups Score is total time
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| 1st | 9:54 Rx | Samantha Sy Thu, Apr 10, 2025 | | 2nd | 11:08 Rx | Nichole Thu, Apr 10, 2025 | | 3rd | 12:14 Rx | Sarah B Thu, Apr 10, 2025 | | 1st | 8:41 Rx | John B Thu, Apr 10, 2025 | | 2nd | 9:34 Rx | Matthew Wo Thu, Apr 10, 2025 | | 3rd | 9:43 Rx | Mason M Thu, Apr 10, 2025 |
| Jacob Br | 14:40 Rx | | | Saba | 11:55 Rx3 | | | DeVonna | 11:03 Rx3 | | | Carlie | 10:41 Rx3 | | | Ryan S | 13:57 Rx2 | | | Norm | 12:44 Rx2 | Rx except 35# db | | Jack Y | 14:28 Rx2 | | | Nichole | 11:08 Rx | | | Shiva | 10:29 Rx2 | | | Navaneetha | 10:55 Rx3 | | | Matt A | 10:37 Rx | | | Lindsay R | 9:28 | scaled | | Kim M | 11:15 Rx3 | | | Luke Sy | 10:01 Rx | | | Nilsson | 🦾🤪 | scaled | | Heather A | 12:06 Rx3 | | | Ashley Fi | 12:51 Rx3 | 35sn I 2 mat | 15DB I GHD | | Evion | 14:10 Rx2 | 65sn | HSPU | 25DB I GHD | | Bill | 11:49 | scaled | | Chelsea B | 14:20 Rx3 | Rx2 w/ negs & PP | | Kat🕷️ | 15:00 Rx3 | GHDs | | Samantha Sy | 9:54 Rx | | | Aaron | 15:00 Rx2 | Rx Wt.| 2 mat | | Ben Bag | 13:40 Rx3 | 50 DB | Negs | | Apurva P | 11:49 Rx3 | | | Adam D | 11:27 Rx2 | HSPU | | Anthony | 12:35 Rx2 | | | Alex H | 14:58 Rx3 | 2 mat | 50DB | GHD | | Shelli G | 11:46 | mod: DB sn | HSPU | GHD | | Sam Re | 9:25 Rx2 | | | Léa | 11:26 Rx3 | GHD | | Jake L | 11:30 Rx3 | | | James z | 9:54 Rx | | | Rees | 11:56 | Scaled | | Gabrielle | 11:24 Rx3 | | | Nathan N | 12:18 Rx3 | | | Nicole N | 10:47 | Scaled | | Kenia | 10:39 Rx3 | | | Christian L | 10:04 Rx | | | Emily M | 10:34 Rx3 | 65 lb push press, GHD | | Mason M | 9:43 Rx | | | Sarah B | 12:14 Rx | | | Sarah W | 13:23 Rx2 | | | Michael Sh | 12:30 Rx2 | | | Brian H | 12:23 Rx3 | | | Charles S | 12:45 Rx | | | Hema | 12:26 | Scaled | | Avinash s | 11:23 | Scaled | | Lisa K | 11:52 Rx3 | | | Matthew Wo | 9:34 Rx | | | Whitney | 13:55 Rx3 | GHD! | | Shashank g | 12:00 Rx2 | | | Rhonda D | :) | scaled | | Avinash k | 12:00 Rx2 | | | John B | 8:41 Rx | |
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Warm Up Thursday April 10 2025 (No Results Tracked) General warm up 2 Rounds 200m jog 10 air squats 10 alternating lunges 5 inchworms 5 straight leg sit ups Mobility T-spine extension (1:00) Glute bridge hold + march x 20 sec hold + 5 marches/side 2:00 foam roll Specific warm up 3 wall kick ups + 2 negatives 3-5 HSPU 3-5 GHD sit-ups 4 box step up (no weight) 2-4 box step up @ workout weight 3-5 back squats 3-5 BTN snatch grip press 3-5 snatch grip RDL 3-5 muscle snatches 3-5 power snatches Strength
5x4 Back Squat @ 85% -Rest 2:00 b/t sets- -then- 2 power snatch 2 HSPU 2 DB box step ups 2 GHD sit ups
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