WOD Blog
 | Sat, Oct 14 2023 |  |
 | Gymversary: Carla D(4) & Lynn B(4) |
| Saturday 14 October 2023 | Warm Up Saturday 14 October 2023 |
Saturday 14 October 2023 (Time) Strength: 10mins to work up to wod weight on barbells RX 5 RFT 12 Push Press (95/135) 12 Burpee Box Jumps (20/24) 12 Deadlift (165/225) 100m run RX2 5 RFT 12 Push Press (75/105) 12 Burpee Box Jumps (20/24) 12 Deadlift (135/185) 100m run RX3 5 RFT 12 Push Press (45/75) 12 Burpee Box Jumps (comfortable jumping height) 12 Deadlift (95/135) 100m run
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| Shashank g | 26:00 | Rx 2 | | Samantha Sy | 26:12 Rx | | | Jacob Br | 24:50 | Rx2 PP RX DL | | Luke Sy | 22:35 Rx | |
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Warm Up Saturday 14 October 2023 (Time) 3 sets: 50m run 4 push ups to down dog 8 jumping air squats 4 scarecrow presses (2.5# plates) 1/1 worlds greatest stretch Thoracic opener on foam roller Active child’s pose on foam roller Elevated pigeon pose 6 step ups 4 up down + tuck jumps 4 burpee box jumps 5 3-point contact PVC 5 hinges 5 drops 5 deadlifts 5 strict press and reach 5 dip, no drive 5 push press *strength*
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