WOD Blog
 | Sat, Sep 23 2023 |  |
| Saturday 23 September 2023 | Warm Up Saturday 23 Sept 2023 |
Saturday 23 September 2023 (Time, Rx2, Rx3) Accumulate: 20 single-DB overhead squats/arm RX 5 rounds for time: 75 double-unders 7 pwr snatches (95/135) 10 GHD situps RX2 5 rounds for time: 1:00 double-unders 7 pwr snatches (65/95) 10 GHD situps RX3 5 rounds for time: 100 single-unders 7 power snatches (45/75) 10 Straight leg weighted sit ups
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| 1st | 16:18 Rx | Samantha Sy Sat, Sep 23, 2023 | | 2nd | 14:39 Rx2 | Kelley M Sat, Sep 23, 2023 | | 3rd | 12:50 Rx3 | Lindsay R Sat, Sep 23, 2023 | | 1st | 16:42 Rx2 | Jacob Br Sat, Sep 23, 2023 | | 2nd | 17:41 Rx2 | Shashank g Sat, Sep 23, 2023 | | 3rd | 13:03 Rx3 | Rees Sat, Sep 23, 2023 |
| Samantha Sy | 16:18 Rx | | | David G | 17:30 Rx3 | | | Jeffrey D | 20:00 Rx3 | | | Kelley M | 14:39 Rx2 | | | Lindsay R | 12:50 Rx3 | | | Rees | 13:03 Rx3 | | | Prathap | 17:05 Rx3 | | | Brian H | 13:50 Rx3 | | | Josalin | 17:40 Rx3 | | | Shashank g | 17:41 Rx2 | | | Jacob Br | 16:42 Rx2 | 115 | | Becky | 14:40 Rx3 | | | Amy S | 8:24 | 3 rds | | Nirup | 17:10 Rx3 | | | Vinil | 13:50 Rx3 | | | Cody P | 13:44 Rx3 | |
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Warm Up Saturday 23 Sept 2023 (Time) 1 round 10 calf raises, from plate 10 alt Samson lunges w pass through 10 sotts presses w PVC 2 rounds 20 singles 5 broad jumps 5 BTN push jerks (pvc) 10 straight leg sit ups Thoracic opener Elevated child’s pose Twisted cross Calf stretches 5 snatch deadlifts 5 snatch high pulls 5 muscle snatches 5 BTN push jerks 5 power snatch
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