WOD Blog
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| Saturday 28 March 2026 | Warm Up Saturday 28 March 2026 |
Saturday 28 March 2026 (Time, Rx2, Rx3) QF Event three- For time TC12 3 rounds of: 50 double-unders ( :30 DU | 100 SU) 10 deadlifts, weight 1 (lightest) 2 rounds of: 50 double-unders 10 deadlifts, weight 2 1 round of: 50 double-unders 10 deadlifts, weight 3 (heaviest) Rx - 155/ 225 | 185/275 | 225/315 Rx2- 135/185 | 155/ 225 | 185/ 275 Rx3- Start smart and Progress in wt
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| 1st | 11:36 Rx | Samantha Sy Sat, Mar 28, 2026 | | 2nd | 8:35 Rx3 | DeVonna Sat, Mar 28, 2026 | | 3rd | 12:00 | Léa Sat, Mar 28, 2026 Lisa K Sat, Mar 28, 2026 | | 1st | 8:02 Rx | Dylan Wa Sat, Mar 28, 2026 | | 2nd | 9:23 Rx | Justin B Sat, Mar 28, 2026 | | 3rd | 9:51 Rx | Luke Sy Sat, Mar 28, 2026 |
| Samantha Sy | 11:36 Rx | | | DeVonna | 8:35 Rx3 | | | Jacob Br | 12:00 | 351 | | Lisa K | 12:00 | 359 | | Léa | 12:00 | scaled | | Dee S | 10:42 | Sit ups / RX wt | | Cody P | 10:00 Rx3 | | | Nilsson | 12:00 Rx2 | 301 | | Luke Sy | 9:51 Rx | | | Dylan Wa | 8:02 Rx | | | Justin B | 9:23 Rx | |
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Warm Up Saturday 28 March 2026 (Time) 2 Rounds: 200m easy run 10 Inchworms 10 PVC Pass-Throughs 10 Glute Bridges :20 Hollow Hold Smash calves and hammies, then- Banded Hamstring Flow Jump Rope Prep 2–3 Sets: :30 Single Unders :20 Penguin Taps (double-under timing drill) :30 Double-Unders (or practice) With light barbell: 10 Romanian Deadlifts 8 Deadlifts (tempo: 3 sec down) 6 Deadlifts (normal speed) Then build: 5 reps @ light/moderate 3 reps @ workout weight 1 2 reps @ workout weight 2 Workout Primer 1 Round: :30 Double-Unders 5 Deadlifts (weight 1) Rest :60
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