WOD Blog
 | Wed, Apr 16 2025 |  |
 | Happy Birthday: Sam z |
| Wednesday 16 April 2025 | Warm Up Wednesday 16 April 2025 |
Wednesday 16 April 2025 (Time, Rx2, Rx3) FOR TIME: 1 Mile Wallball Run 14/20 | 10/14 | No Ball 60 Wallball Sit Ups 800m Wallball Run 30 Wallball Sit Ups 400m Wallball Run 15 Wallball Sit Ups
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| 1st | 23:11 Rx | Nichole Wed, Apr 16, 2025 | | 2nd | 23:57 Rx | Kelley M Wed, Apr 16, 2025 | | 3rd | 25:34 Rx | Whitney Wed, Apr 16, 2025 | | 1st | 22:00 Rx | John B Wed, Apr 16, 2025 | | 2nd | 24:30 Rx | Nick T Wed, Apr 16, 2025 | | 3rd | 25:26 Rx | Jacob Br Wed, Apr 16, 2025 |
| Jacob Br | 25:26 Rx | | | Nick T | 24:30 Rx | | | Brandon | 25:36 Rx3 | | | Phillip A | 28:15 Rx | | | Luke Sy | 26:00 Rx3 | | | James †| 29:25 Rx2 | | | Kelley M | 23:57 Rx | | | Norm | 26:59 Rx | | | Tim G | 25:39 Rx | | | Kenia | 28:37 Rx3 | | | Lindsay R | 25:15 Rx3 | | | Kim M | 30:00 Rx3 | | | Nilsson | 30:00 Rx | | | Bill | 25:00 | scaled | | Adam D | 25:12 | scaled | | Léa | 26:21 Rx | | | KatðŸ•·ï¸ | 27:17 Rx3 | | | Caleb | 18:44 Rx | | | Alex H | 25:21 Rx | | | Josh G | 30:01 Rx3 | | | Sam ra | 🤠| scaled | | Samantha Sy | 29:10 Rx | | | Gabriel | 19:29 Rx | | | Nathan N | 23:15 | Bike last 2 sets | | Kim K | 25::11 Rx3 | | | Charity | 26 | Scaled | | Nicole N | 29:49 Rx3 | | | Gabrielle | 25:59 Rx3 | | | Elijah A | 26:22 Rx | | | Cole D | 26:39 Rx | | | Steven L | 26:44 Rx | | | Dakota | 24:18 Rx3 | | | John B | 22:00 Rx | | | Nichole | 23:11 Rx | | | Aaron | 30:39 Rx | | | Shashank g | 30:07 Rx | | | Whitney | 25:34 Rx | | | Dan | 30:27 Rx | |
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Warm Up Wednesday 16 April 2025 (Time) 8 leg swings, all directions 8 alt PVC windmills 8 alt Samson lunges 8 alt Cossack squats 8 alt heel drops 8 tib raises 10 high knees 10 butt kickers 5 jumping air squats 200m run Foam roll/smash hamstrings, calves Banded hamstring stretches Practice 2-3x 100m wallball run 5 wallball sit ups
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