WOD Blog
 | Thu, Sep 21 2023 |  |
| Thursday 21 September 2023 | Warm Up Thursday 21 September 2023 |
Thursday 21 September 2023 (Rounds, Rx2, Rx3) RX AMRAP 15: 7/10 calories alt row or bike 5 GHD situps 5 Sand Bag Cleans (70/100) RX2 AMRAP 15: 7/10 calories alt row or bike 5 GHD parallel situps 5 Sand Bag Cleans (50/70) RX3 AMRAP 15: 7/10 calories alt row or bike 5 Straight leg situps 5 Sand Bag Cleans (30/50) Post-workout 5:00 Accumulate: 100 hollow rocks
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| 1st | 8+1 Rx | Nichole Thu, Sep 21, 2023 | | 2nd | 7+7 Rx2 | DeVonna Thu, Sep 21, 2023 | | 3rd | 9+3 Rx3 | Léa Thu, Sep 21, 2023 | | 1st | 9+10 Rx | John B Thu, Sep 21, 2023 Luke Sy Thu, Sep 21, 2023 Jacob Br Thu, Sep 21, 2023 | | 2nd | 8 Rx | Nilsson Thu, Sep 21, 2023 | | 3rd | 7 Rx | Ben Bar Thu, Sep 21, 2023 |
| Jacob Br | 9+10 Rx | | | Angela C | 7+14 Rx3 | 50# | | Gretchen | 5 | scaled | | DeVonna | 7+7 Rx2 | | | Austin u | 8 Rx | | | Shane S | 7 Rx2 | | | Luke Sy | 9+10 Rx | | | David G | 5 | Hang cleans | | Mauricio | 7 Rx2 | | | Ben Bar | 7 Rx | | | Jack Y | 8 Rx2 | | | Ryan S | 8+18 Rx2 | | | Nichole | 8+1 Rx | | | Matt A | 7+5 Rx3 | | | Prathap | 7+7 Rx3 | GHD | | Redj | 8+10 Rx | | | Sierra D | 8 Rx | | | Caitlyn | 8+12 Rx | | | Bill | 4+4 Rx3 | | | Shelley S | 8+5 Rx2 | | | Ashley Fi | 7 Rx2 | | | Molly O | 8 Rx2 | | | Blake | 6+10 Rx2 | | | Josie | 9+10 Rx3 | | | Sam Re | 10 Rx | | | Ben S | 8+1 Rx | | | Tim G | 8+14 Rx3 | | | Kate D | 11+1 Rx | | | Autumn | 9+8 Rx3 | 50# | | Chip | 7 Rx3 | | | Lynn S | 8+1 Rx3 | | | Justin C | 10+4 Rx3 | 100# | | Nikki | 7 Rx2 | | | Becky | 7+12 Rx3 | 50# sandbag | | Jake L | 6+16 Rx | | | Darcy C | 7+8 Rx2 | | | grant b | 8+3 Rx | | | Nilsson | 8 Rx | | | Kenia | 8+2 Rx3 | | | Kristine | 9+5 Rx3 | | | John B | 9+10 Rx | | | Kim K | 8+7 Rx2 | | | Chris C | 6 Rx2 | | | Léa | 9+3 Rx3 | Mod | | Gisela | 6 Rx3 | | | Andrea G | 9 Rx2 | | | Brianna W | 7 Rx2 | | | Nirup | 6+2 Rx3 | | | Shashank g | 6+14 Rx2 | | | Sam ra | 8+10 Rx2 | | | Vinil | 7+5 Rx3 | |
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Warm Up Thursday 21 September 2023 (Time) 2min bike/row 1 set 10 hollow body rocks 5/5 single leg RDL 10 straight leg sit ups 5/5 single leg glute bridges 2 sets w mod DB 8 alt DB deadlifts 8 alt DB cleans 8 v-ups 2min row/bike foam roll: quads, glutes, hams, traps 3 seal to down dog (:05 each position) 3/3 world's greatest stretch 5 sandbag deadlifts 5 sandbag cleans set up GHD 5 parallel GHD 5 GHD sit ups
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