WOD Blog
 | Tue, Sep 26 2023 |  |
 | Happy Birthday: Gloria |
| Tuesday 26 September 2023 | Warm Up Tuesday 26 September 2023 |
Tuesday 26 September 2023 (Reps, Rx2, Rx3) RX Every 1:30 for 6 rounds: 12 Back squats (95/135) 10 GHD sit-ups Max burpees – Rest 1:30 between rounds. RX2 Every 1:30 for 6 rounds: 10 Back Squats (75/115) 10 GHD sit-ups to parallel Max burpees – Rest 1:30 between rounds. RX3 Every 1:30 for 6 rounds: 10 Back Squats (55/75) 10 hollow rocks Max burpees – Rest 1:30 between rounds. Bar from rack or floor
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| 1st | 62 Rx | Nichole Tue, Sep 26, 2023 | | 2nd | 57 Rx | Samantha Sy Tue, Sep 26, 2023 | | 3rd | 48 Rx3 | Erin B Tue, Sep 26, 2023 | | 1st | 63 Rx | John B Tue, Sep 26, 2023 | | 2nd | 62 Rx | Matt A Tue, Sep 26, 2023 | | 3rd | 50 Rx | Ben Bar Tue, Sep 26, 2023 |
| Jacob Br | 49 Rx | | | Nick T | :) | Open | | David G | 49 | G2O | | DeVonna | 35 Rx3 | | | Shane S | 35 Rx2 | | | Caity R | 16 Rx3 | | | Nikki | 48 Rx3 | | | Cody P | 33 Rx2 | | | Mauricio | 47 Rx3 | | | Jack Y | 56 Rx3 | | | Bharat | 21 Rx3 | | | Saba | 44 Rx3 | | | Samantha Sy | 57 Rx | | | Becky | 55 Rx3 | | | Scott P | 32 Rx3 | | | Ryan S | 12 Rx2 | | | Ben Bar | 50 Rx | | | Matt A | 62 Rx | | | Erin B | 48 Rx3 | | | Caitlyn | Open | scaled | | Redj | 48 Rx3 | | | Ashley Fi | 36 Rx2 | | | Bill | 58 | Mod /push up / reps | | Darcy C | 40 Rx2 | | | Jasmin | 28 Rx | | | Jenni | 29 Rx2 | | | Jules | 59 Rx | | | Laura B | 56 Rx3 | | | Justin B | 78 Rx3 | | | Rees | 42 Rx2 | | | Jake L | 43 Rx2 | | | Brian H | 65 Rx3 | GHD | | Léa | 65 | mod knee raises, step/push ups | | Jeffrey D | 69 Rx3 | | | Kristie W | 39 Rx2 | | | grant b | 51 Rx | | | Justin C | 22 Rx | | | Amanda Lo | 47 Rx2 | | | Tim G | 60 Rx2 | | | Nilsson | 43 Rx | | | Mandy N | 64 Rx3 | 12/straight leg sit ups | | Tobie | 48 Rx | | | John B | 63 Rx | | | Shelli A | 48 Rx2 | | | Hillary | 67 Rx2 | | | Kristine | 60 Rx3 | | | Chris C | 33 Rx3 | 5 GHD | | Charles S | 38 Rx2 | | | Kenia | 43 Rx3 | | | Angel | 56 Rx3 | | | Amy S | 22 Rx2 | | | Shashank g | 52 Rx3 | | | Morgan T | 20 Rx3 | | | Rhonda D | 36 Rx3 | Mod | | Uday | 66 Rx3 | | | Conner | 25 Rx | | | Brianna W | 34 Rx2 | | | Elijah A | 61 Rx2 | | | Nirup | 50 Rx3 | | | Vinil | 54 Rx3 | | | Nichole | 62 Rx | |
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Warm Up Tuesday 26 September 2023 (Time) 2 rounds: 4 inchworm to seal 4 push ups 8 alt mountain climbers 8 alt 90/90 hip rotations 100m jog 2x Monster Walk 2 rounds: 8 jumping air squats 8 up downs 8 straight leg sit ups :30 plank 100m run foam roll/smash: quads, glutes, pecs wall hip stretches doorway pec stretch empty bb: 3 squat initiations 3 slow quarter squats 5 tempo back squats 5 back squats set up GHD 5 parallel GHD 5 GHD sit ups 1 round: 4 back squats, wod wt 4 GHD 4 burpees
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