WOD Blog
 | Thu, Jan 4 2024 |  |
| Thursday 4 January 2024 | Warm Up Thursday 4 January 2024 |
Thursday 4 January 2024 (Time, Rx2, Rx3) STRENGTH: Build to a Heavy TNG 3 Power Clean (10 TC) RX 4 rounds of 5 Dead Lift (125/205) 5 Hang Power Clean 5 Power Clean 500 M Row RX2 4 rounds of 5 Dead Lift (95/135) 5 Hang Power Clean 5 Power Clean 500 M Row RX3 4 rounds of 5 Dead Lift (65/95) 5 Hang Power Clean 5 Power Clean 500 M Row
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| 1st | 13:43 Rx2 | Emily M Thu, Jan 4, 2024 | | 2nd | 13:51 Rx2 | Kelley M Thu, Jan 4, 2024 | | 3rd | 14:20 Rx3 | Léa Thu, Jan 4, 2024 | | 1st | 13:19 Rx | Noah Ma Thu, Jan 4, 2024 | | 2nd | 21:05 Rx | Mason M Thu, Jan 4, 2024 | | 3rd | 11:29 Rx2 | John B Thu, Jan 4, 2024 |
| Jacob Br | 14:53 Rx2 | 165 | | Nick T | 13:58 Rx2 | 135 | | Angela C | 15:24 Rx3 | 60 | | Dan | 15:00 Rx3 | 115 | | Mauricio | 16:42 Rx3 | 105 | | Jack Y | 16:20 Rx2 | | | Saba | 17:23 Rx3 | | | Prathap | 15:25 Rx3 | 105 | | David G | 20:00 Rx2 | 45 | | Ryan S | 18:24 Rx3 | 115 | | Norm | 14:59 Rx2 | | | Scott P | 18:40 Rx2 | | | Jesse | 19:00 Rx3 | | | Kayla se | 14:56 Rx3 | | | Erin B | 15:55 Rx3 | | | Matt A | 16:58 Rx2 | 165 | | Sierra D | 14:36 Rx3 | 75 | | Redj | 17:51 Rx3 | | | Hannah S | 18:05 Rx3 | | | Sara P | 15:39 Rx3 | 35 | | Keith P | 14:01 Rx3 | 115 | | Lindsay R | 14:21 Rx3 | 45 | | Kelley M | 13:51 Rx2 | 95 | | Ashley Fi | 14:37 Rx3 | 65 | | Molly O | 14:53 Rx3 | 55 | | Léa | 14:20 Rx3 | | | Chip | 15:08 Rx3 | | | Ben S | 16:57 Rx | | | Kendall B | 15:48 Rx3 | 115 | | Shane K | 14:55 | 115 | | Jake L | 13:38 Rx3 | | | Noah Ma | 13:19 Rx | | | Josh Br | 15:04 Rx3 | | | Mason M | 21:05 Rx | | | Emily M | 13:43 Rx2 | | | John B | 11:29 Rx2 | | | Kristine | 14:20 Rx3 | | | Brian H | 16:44 Rx3 | | | Charles S | 16:49 Rx2 | 155 | | Snohitha | 17:59 Rx3 | 55 | | Christian L | 16:21 Rx2 | 165 | | Vinod | 18:01 Rx3 | 95 | | Chloe C | 16:40 Rx3 | | | Brianna W | 16:03 Rx2 | | | Emily B | 15:53 Rx3 | | | Evion | 16:43 Rx3 | | | Mason L | 16:02 Rx2 | | | Steven L | 14:10 Rx3 | | | Sarah B | 16:12 Rx3 | |
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Warm Up Thursday 4 January 2024 (Time) 250m row 5 inchworm to seal to down dog :20 walk the dog 10 Samson lunges w pass through 10 alt around the worlds 5/5 hip hinges 5/5 single leg RDL 250m row trap smash forearm smash wrist and forearm stretches 5 clean deadlifts 5 hang high pulls 5 hang muscle cleans 5 power cleans 3 - 3 position power cleans -STRENGTH-
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