WOD Blog
 | Wed, Mar 13 2024 |  |
| Wednesday 13 March 2024 | Warm Up Wednesday 13 March 2024 |
Wednesday 13 March 2024 (Rounds) 15 minutes to build to a heavy single PWR clean. Row 2k (RPE 50%) then: (RPE 70%) 8 min AMRAP 200 m Row (10 m = 1 rep) 4 Power Clean @ 50% of strength
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| 1st | 6+3 Rx | Nichole Wed, Mar 13, 2024 | | 2nd | 5+20 Rx | Sarah B Wed, Mar 13, 2024 DeVonna Wed, Mar 13, 2024 | | 3rd | 5+10 Rx | Léa Wed, Mar 13, 2024 | | 1st | 7+3 Rx | Nilsson Wed, Mar 13, 2024 | | 2nd | 7 Rx | John B Wed, Mar 13, 2024 Justin B Wed, Mar 13, 2024 Nick T Wed, Mar 13, 2024 | | 3rd | 6+10 Rx | Tim G Wed, Mar 13, 2024 |
| Nick T | 7 Rx | | | Brittany Sm | 7 Rx | | | Vinil | 5 Rx | | | Luke Sy | 6+4 Rx | | | Mauricio | 5+20 | scaled | | Nichole | 6+3 Rx | | | Emily B | 5 Rx | | | apurva s | 4 Rx | scaled | | Sierra | 5 Rx | scaled | | Steven T | 6 | scaled | | Matt A | 6+6 Rx | scaled | | Erin B | 5 Rx | scaled | | Elijah | 6+7 Rx | | | Shane S | 5+17 Rx | | | Val | 4+9 Rx | | | Bill | 3 Rx | | | Vinod | 5 Rx | | | Nilsson | 7+3 Rx | | | Samantha Bu | 5 | BBJ | | Léa | 5+10 Rx | | | Josh Br | 5+10 Rx | | | April | 5+18 Rx | | | Jake L | 6+10 Rx | | | Justin B | 7 Rx | | | Mandy N | 5+20 Rx | | | Nick N | 6+10 Rx | | | Tim G | 6+10 Rx | | | Thanmayee | 5 Rx | | | Suresh | 6+9 Rx | | | John B | 7 Rx | | | Shelli A | 6+6 Rx | | | Uday | 5+20 Rx | | | Shashank g | 5 Rx | | | Sophie C | 4+1 Rx | | | DeVonna | 5+20 Rx | | | Sarah B | 5+20 Rx | | | Matthew Wo | 6 Rx | | | Chloe C | 5+13 Rx | |
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Warm Up Wednesday 13 March 2024 (Time) 2 sets: 250m row 10 Leg swings 10 Lunges 5 empty bb RDL 5 hang muscle cleans 5 jump and lands Smash traps, forearms Wrist/forearm mobility Worlds greatest stretch 5 clean lift offs 5 high pulls 5 muscle cleans 5 power cleans -Strength-
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