WOD Blog
 | Wed, Feb 21 2024 |  |
| Wednesday 21 February 2024 | Warm Up Wednesday 21 February 2024 |
Wednesday 21 February 2024 (Reps, Rx2, Rx3) EOMOM for 8 Rounds (building to a heavy set): 1 Deadlift 1 Clean 1 Hang Clean 1 Jerk Then... 5min AMRAP of: RX 8/10 Cal Bike 10/15 Push Ups RX2 8/10 Cal Bike 6/10 Push Ups RX3 6/8 Cal Bike 6/10 Elevated Push-Ups
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| 1st | 81 Rx | Nichole Wed, Feb 21, 2024 | | 2nd | 42 Rx2 | Evion Wed, Feb 21, 2024 Léa Wed, Feb 21, 2024 | | 3rd | 60 Rx3 | Erin B Wed, Feb 21, 2024 | | 1st | 103 Rx | Elijah A Wed, Feb 21, 2024 | | 2nd | 94 Rx | Dan Wed, Feb 21, 2024 | | 3rd | 93 Rx | Norm Wed, Feb 21, 2024 |
| Angela C | 72 Rx3 | | | DeVonna | 49 Rx3 | | | Brittany Sm | 81 Rx | | | Dan | 94 Rx | 135lb for complex | | Mauricio | 80 Rx3 | | | Ryan S | 70 Rx2 | | | Prathap | 83 Rx2 | | | Norm | 93 Rx | | | Nichole | 81 Rx | | | Skye | 33 | 8 cal/negative pushups | | Emily B | 49 Rx2 | | | apurva s | 50 Rx3 | | | Steven T | 63 Rx3 | | | Erin B | 60 Rx3 | | | Nilsson | 80 Rx | | | Misty T | 54 Rx3 | | | Léa | 42 Rx2 | | | Jake L | 67 Rx | | | Justin C | 100 Rx | | | Evion | 42 Rx2 | | | Val | 46 Rx2 | | | Elijah A | 103 Rx | | | Shelli A | 60 Rx | | | Shashank g | 68 Rx2 | | | Chloe C | 66 Rx3 | | | Graham | 115 Rx | | | Suresh | 82 Rx | | | Tobie | 110 Rx | | | Darcy C | 56 Rx2 | |
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Warm Up Wednesday 21 February 2024 (Time) PVC/Foam Roll during briefing (5 mins) 2 rounds of: 6 alt. Mountain Climber w/pause 6 alt. Single Leg RDL (touch the floor) 6 alt. Cossack Squats 6 cals on Bike Mobility (5 mins) Thoracic Opener on Foam Roller w/barbell Thoracic Twist on Foam Roller Smash forearms w/barbell Barbell Warm-up: 5 Hinges 5 Drops 5 Deadlifts 5 Extension into Shrug from Power Position 3 High Pulls from 1.Power Position, 2.Hang, 3.Mid-Shin 5 Front Squats 3 Position Clean: 1 Clean from Power Position, 1 Clean from Hang, 1 Clean from mid-shin 5 Strict Press 5 Push Press 5 Push Jerk 5 Split Jerk One complex of Deadlift, Clean, Hang Clean, Jerk w/Barbell, then start the strength set at a light weight. 1 Practice Round of: 5 Cal Bike 5 Push-ups *set up mods for push-ups*
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