WOD Blog
 | Sat, Jun 21 2025 |  |
| Saturday 21 June 2025 | Warm Up Saturday 21 June 2025 |
Saturday 21 June 2025 (Time, Rx2) 5 Rounds for Time: 200m Run 15 Toes-to-Bar 100m KB Farmer’s Carry (35/53) 12 Dumbbell Snatches (6 each arm – 35/50) 10 Box Jumps (20”/24”)
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| 1st | 19:53 Rx | Kelley M Sat, Jun 21, 2025 | | 2nd | 20:01 Rx | Nichole Sat, Jun 21, 2025 | | 3rd | 25:10 Rx | Samantha Sy Sat, Jun 21, 2025 | | 1st | 22:26 Rx | Christian L Sat, Jun 21, 2025 | | 2nd | 25:39 Rx | Cole D Sat, Jun 21, 2025 | | 3rd | 26:34 Rx | Jacob Br Sat, Jun 21, 2025 |
| Nichole | 20:01 Rx | | | Kelley M | 19:53 Rx | | | Christian L | 22:26 Rx | | | Gabrielle | 24:35 Rx2 | Toes to post | | Cole D | 25:39 Rx | | | Jacob Br | 26:34 Rx | | | Leslie S | 24:16 Rx2 | | | Rhonda D | 24:20 Rx2 | | | Léa | 26:04 Rx | | | Jason J | 26:23 Rx2 | 50 ln DB and 53 KB | | Elaine J | 27:09 | Scaled | | Gloria | 27:48 Rx | | | Samantha Sy | 25:10 Rx | Bike | | Viswanath | 29:44 Rx2 | | | Nilsson | 30::55 Rx | | | Brandey | 30:51 Rx2 | 30lb db | | Alex H | 29:45 Rx | | | DeVonna | 30:36 | Scaled | | Cody P | 28 | “Done and alive” |
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Warm Up Saturday 21 June 2025 (Time) Warm-Up: 10–12 Minutes Total General Warm-Up – 3 Rounds: 100m Easy Jog 10 Air Squats 10 Walking Lunges (5 per leg) 10 PVC Pass-Throughs (or banded shoulder openers) 10 Scap Pull-Ups Dynamic Prep – 2 Rounds: 10 Hanging Knee Raises /Toes-to-Bar (scale as needed) 10 Dumbbell Deadlifts (light/moderate weight) 5/5 Dumbbell high pulls 3/3 DB strict press 8 Dumbbell Snatches (4 each arm, controlled) 50m Farmer’s Carry (light to moderate) 6 Box Step-Ups (focus on control) Movement-Specific Prep: Build to workout weight for Farmer’s Carry Practice 2–3 reps of: Toes-to-Bar Dumbbell Snatch Box Jump
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