WOD Blog
 | Thu, Mar 12 |  |
 | Gymversary: Joanna(6) |
| Thursday 12 March 2026 | Warm Up Thursday 12 March 2026 |
Thursday 12 March 2026 (Check In) 3 Rounds of: :30 run or row :30 Plank Hold :30 hollow body hold 10 Russian Twist (2 tap) Then: 16 EMOM MIN 1 - :45 run or row MIN 2 - :45 KB Pull throughs MIN 3 - :45 KBSwing MIN 4 - :45 Sit ups
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| Jacob Br | Yes | | | DeVonna | Yes | | | James †| Yes | | | Mauricio | Yes | | | Nichole | Yes | | | Luke Sy | Yes | | | Joanna | Yes | | | Marcus | Yes | | | Ben Bag | Yes | | | Shelli G | Yes | | | John B | Yes | | | Samantha Sy | Yes | | | Rees | Yes | | | Angel | Yes | | | Sarah B | Yes | | | Nelson S | Yes | | | Aaron | Yes | | | Vishnuvardhan | Yes | | | Cole D | Yes | | | Kenia | Yes | | | Lisa K | Yes | | | Sam ra | Yes | | | Chanikya | Yes | | | Dee S | Yes | |
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Warm Up Thursday 12 March 2026 (Time) Warm up: 400 m light jog (easy pace) 20 toe walks 20 heel walks 20 walking knee hugs 20 high knees 20 butt kickers :30 calf stretch 10 arm circles forward + 10 backward 10 shoulder pass-throughs with PVC 5/5 wall clocks 10 leg swings front-to-back + side-to-side per leg 6 inchworms with a walk-out to plank (optional: add 1 push-up) 10 hollow rocks 10 superman rocks 10 sec dead hang 10 scap pulls 5 kip swings 5 Toes to Eyes 3 Toes to Bar 10 empty bar Romanian deadlifts 8 empty bar deadlifts Begin loading bar to workout wait
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