WOD Blog
 | Tue, Mar 12 2024 |  |
| Tuesday 12 March 2024 | Warm Up Tuesday 12 March 2024 |
Tuesday 12 March 2024 (Time, Rx2, Rx3) 3x5 rest one minute. A1. Single arm strict press A2. Single arm Bent over Row THEN 8 rds of: 8 SA Russian KBS 35/53 (26/35; 18/26) 8 GHD (v-ups; alt v-ups) 8 Pull ups (rx3: ring rows) 100 M run
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| 1st | 16:03 Rx | Samantha Bu Tue, Mar 12, 2024 | | 2nd | 16:56 Rx | Nichole Tue, Mar 12, 2024 | | 3rd | 15:56 Rx2 | Kelley M Tue, Mar 12, 2024 | | 1st | 12:54 Rx | Christian L Tue, Mar 12, 2024 | | 2nd | 13:50 Rx | Nick T Tue, Mar 12, 2024 | | 3rd | 13:52 Rx | John B Tue, Mar 12, 2024 |
| DeVonna | 18:38 Rx3 | | | Angela C | 14:39 Rx3 | | | Brittany Sm | 14:44 Rx | | | Ryan S | 17:51 Rx3 | 35# | | Scott P | 20:25 Rx2 | | | Viswanath | 20:20 Rx2 | | | Nichole | 16:56 Rx | | | Matt A | 14:46 Rx | | | Erin B | 16:01 Rx3 | | | Shane S | 17:37 Rx3 | 35/GHD | | Shashank K | 21:57 Rx3 | | | Léa | 18:03 Rx2 | #30 | | Ashley Fi | 16:54 Rx2 | | | Kelley M | 15:56 Rx2 | | | Emily B | 17:13 Rx3 | #22 | | Nilsson | 19:42 Rx | | | Samantha Bu | 16:03 Rx | | | Justin B | 14:42 Rx | | | Luke Sy | 14:29 Rx | | | Rees | 17:32 Rx3 | | | Bill | 17:04 | scaled | | Brian H | 20:54 | mod | | Jake L | 23:25 Rx | | | Kim K | 20:50 Rx3 | GHD. 26# | | Kristine | 13:56 Rx3 | | | Mandy N | 13:19 Rx2 | | | grant b | 14:27 Rx | | | Uday | 13:18 Rx2 | | | Tim G | 16:08 Rx2 | | | Nick N | 14:08 Rx2 | | | Justin C | 19:15 Rx2 | | | Amanda Lo | 17:30 Rx | | | John B | 13:52 Rx | | | Nick T | 13:50 Rx | | | Darcy C | 22:02 Rx | | | Elijah | 19:53 Rx | | | Charles S | 19:02 Rx | | | Brianna W | 20:24 Rx3 | | | Thanmayee | 15:44 Rx3 | | | Suresh | 13:06 Rx3 | | | Dan | 15:00 Rx | | | Christian L | 12:54 Rx | |
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Warm Up Tuesday 12 March 2024 (Time) Samson lunges + pass through Around the worlds Single leg RDL Leg swings 200m run Foam roll: lats, glutes, hamstrings, quads Preacher stretch on foam roller Pigeon pose 3 sets: Glute bridges > SA RKBS > SA RKBS (wod wt) Straight leg sit ups > v-ups > GHD Ring rows > scap retracts > kip swings/PU Strength: 1x light weight 5/5 strict press 5/5 bent over rows -Strength-
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