WOD Blog
 | Mon, Jun 16 2025 |  |
 | Happy Birthday: Jess |
| Monday 16 June 2025 | Warm up Monday 16 June 2025 |
Monday 16 June 2025 (Time, Rx2, Rx3) EMOM 10 - 1/1 TGU + 12 Plank Pull Throughs (building in weight) - :20 Handstand Scap Push Ups | Inverted Plank Push Ups Then: 18-16-14-12-10-8-6-4 Wallballs 14/20 | 12/16 | 8/14 65-60-55-50-45-40-35-30 One Break- Double unders | DUs | 2xSingles
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| 1st | 11:34 Rx | Kelley M Mon, Jun 16, 2025 | | 2nd | 11:54 Rx | Emily M Mon, Jun 16, 2025 | | 3rd | 11:55 Rx | Samantha Sy Mon, Jun 16, 2025 Nichole Mon, Jun 16, 2025 | | 1st | 13:01 Rx | Christian L Mon, Jun 16, 2025 | | 2nd | 13:47 Rx | Luke Sy Mon, Jun 16, 2025 | | 3rd | 15:32 Rx | Justin B Mon, Jun 16, 2025 |
| Nick T | 8:57 Rx3 | | | Jacob Br | 14:19 Rx2 | | | Nelson S | 15:20 Rx3 | | | Daniel P | 15:18 Rx2 | | | glevys | 16:00 Rx3 | | | Nichole | 11:55 Rx | | | Kelley M | 11:34 Rx | | | James †| 13:58 Rx3 | | | Tim G | 18:55 Rx2 | +2 extra wall balls. Go dawgs! | | Sara P | 16:18 Rx2 | | | Matt A | 13:58 Rx2 | | | Léa | 16:34 Rx | | | Keith P | 14:42 Rx2 | | | Silver-Leigh | 15:05 Rx3 | | | Viswanath | 14:48 Rx2 | | | Shelli G | 19:20 Rx2 | | | Lisa K | 👩‍🎤 | 14# WB/JR pract 2 min rnds | | Rhonda D | 👩‍🎤 | 10# WB/bike 2min rnds | | Ashley Fi | 16:43 Rx2 | | | Leslie S | 19:00 Rx3 | 4+40 | | Anthony | 19:00 Rx2 | 4+10, DU PR! 💥 | | Alex H | 19:00 Rx3 | 20#, SU 22:05 | | Luke Sy | 13:47 Rx | | | Samantha Sy | 11:55 Rx | | | Avinash s | 15:13 | Mod | | Charity | 16 Rx3 | | | Justin B | 15:32 Rx | | | Kenia | 16:13 Rx3 | | | Hema | 13 | Mod | | Nilsson | 18:00 Rx2 | | | Noemi | 14:12 Rx3 | | | Zack | 9 | Mod | | Rees | 16:04 Rx3 | 20lb wallball | | Shiva | 11:07 Rx3 | | | Noah Ma | 14:39 Rx3 | | | Emily M | 11:54 Rx | | | Shashank K | 14:56 Rx3 | | | Christian L | 13:01 Rx | | | Cody P | 13:45 Rx3 | | | Shashank g | 14:36 Rx3 | | | Aaron | 18:04 Rx3 | 20 pound WB | | Steven L | 14:31 Rx3 | | | Mason L | 13:38 Rx3 | | | Whitney | 21:02 Rx3 | #14 wb |
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Warm up Monday 16 June 2025 (Time) Foam roll during whiteboard time 20 jumping jacks 8 twisted cross 8 mountain climbers 8 seal to down dog 8 Samson lunge 8 bootstrappers 8 Ts and 8 ys with plates 8 weighted scarecrows :45 post squats TGU review 2/2 TGU + 6 plank pull through WOD prep 3 wall kick ups 5 med ball cleans 20 single unders :10 sec handstand hold 5 medball thrusters 20 single unders 5 handstand scapular push ups 5 wall balls 10 double unders EMOM Primer 5 wall balls 10 DU / 20 SU WOD
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