WOD Blog
 | Wed, Mar 20 2024 |  |
| Wednesday 20 March 2024 | Warm Up Wednesday 20 March 2024 |
Wednesday 20 March 2024 (Time, Rx2, Rx3) Reminders: Scan the QR code by the front door to: -Volunteer to help host the BFTM9 competition. (April 12 and 13) -Fill out the survey to let us know what you are interested in working on during Athlete Development Day. (April 28) 3 rds for time of: 800 M run 5 Bar MU | c2b pullups| negative Pullups 10 GHD situps | Vups | Alt Vups 15 Deadlift BW | 3/4 | 1/2 BW
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| 1st | 20:45 Rx2 | Léa Wed, Mar 20, 2024 | | 2nd | 21:15 Rx3 | Erin B Wed, Mar 20, 2024 | | 3rd | 22:19 Rx3 | Sarah B Wed, Mar 20, 2024 | | 1st | 18:14 Rx | Christian L Wed, Mar 20, 2024 | | 2nd | 23:39 Rx | Matt A Wed, Mar 20, 2024 | | 3rd | 19:45 Rx2 | Tim G Wed, Mar 20, 2024 |
| Jacob Br | 21:50 Rx2 | | | Nick T | 20:09 Rx2 | | | Phillip A | 26:51 Rx2 | | | Brittany Sm | 18:14 Rx3 | BW and GHD | | Vinod | 25:30 Rx3 | | | Mauricio | 22:25 Rx3 | | | Viswanath | 22:30 Rx2 | | | Emily B | 24:20 Rx3 | | | Erin B | 21:15 Rx3 | | | Steven T | 22:38 Rx3 | | | Matt A | 23:39 Rx | | | Hannah S | 21:42 | Mod | | Shashank K | 25:32 Rx3 | | | Misty T | 24:07 Rx3 | mod | | Bill | 26:46 | scaled | | Taryn | 28:16 | Bike | | Amanda Lo | 22:21 Rx2 | GHD | | April | 21:47 Rx3 | | | Léa | 20:45 Rx2 | | | Josh Br | 21:26 Rx3 | | | Kayla se | 18:55 Rx3 | JC2B | | Brian H | 23:12 | Mod DL reps / BMU | | Tim G | 19:45 Rx2 | | | Mandy N | 22:25 Rx2 | | | grant b | 19:32 Rx | | | Nick N | 20:40 Rx2 | | | Charles S | 19:56 Rx2 | | | Christian L | 18:14 Rx | | | Kate D | 21:59 Rx3 | Mod | | Tobie | 19:34 Rx3 | Row | | Darcy C | 22:04 Rx3 | | | Olivia D | 21:52 Rx3 | | | Shashank g | 24:11 Rx2 | | | Norm | 20:48 Rx2 | | | Matthew Wo | 19:55 Rx2 | | | Sarah B | 22:19 Rx3 | | | Hannah L | 19:29 Rx3 | | | Dan | 20:41 Rx3 | |
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Warm Up Wednesday 20 March 2024 (Time) Samson lunges + pass through Figure 4 hinges Calf drops Jumping jacks High knees Butt kicks 200m run Straight leg sit ups V-ups/Alt V-ups GHD - half to full Barbell: Hinges Drops Deadlifts *build bar* Red/black band : Banded lat pull downs Banded scap pull backs Vertical ring rows BMU progression: Kip swings Pull ups C2B Giants Bmu
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