WOD Blog
 | Fri, Mar 22 2024 |  |
| Friday March 22 2024 | Warm Up Friday 22 March 2024 |
Friday March 22 2024 (Reps, 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) 6x1 complex @ 85% of Push Jerk 1 Pwr Clean 1Push Jerk 1Front Sq 1Split Jerk 12 min amrap of: 30 Dubs | 20 Dubs | 40 SU 2 Pwr Cl @ 130/185 | 95/135 | 55/85 2 Front Sq 100 M Run
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| 1st | 7+34 Rx | Samantha Bu Fri, Mar 22, 2024 | | 2nd | 6+21 Rx2 | Léa Fri, Mar 22, 2024 | | 3rd | 7+35 Rx3 | Alice Fri, Mar 22, 2024 | | 1st | 7+34 Rx | Luke Sy Fri, Mar 22, 2024 | | 2nd | 7+4 Rx | John B Fri, Mar 22, 2024 | | 3rd | 5+35 Rx | Jacob Br Fri, Mar 22, 2024 |
| Jacob Br | 5+35 Rx | | | Kayla se | 8+20 Rx3 | | | Vinod | 6 Rx3 | | | Mauricio | 8+42 Rx3 | | | Saba | 6+30 Rx3 | | | Gretchen | 5+35 Rx3 | | | Shane S | 7+40 Rx3 | 115# | | Norm | 6 Rx3 | 185# | | Scott P | 5+20 Rx2 | | | Léa | 6+21 Rx2 | | | Steven T | 5 Rx3 | | | Ryan S | 6+10 Rx3 | 135 | | Erin B | 6 Rx3 | 85!!! | | Shashank K | 4 Rx3 | | | Bill | 3 | scaled | | Alice | 7+35 Rx3 | | | Justin B | 👊 | open | | Darcy C | 👊 | open | | Luke Sy | 7+34 Rx | | | Samantha Bu | 7+34 Rx | | | John B | 7+4 Rx | | | Kristine | 6+44 Rx3 | 55# | | grant b | 8+23 Rx | | | Shashank g | 7+40 Rx3 | 155# | | Uday | 7 Rx3 | 95# | | Sam ra | 7 Rx3 | 135# |
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Warm Up Friday 22 March 2024 (Time) 200m run Samson lunges + pass through Around the worlds Lunge, lunge, squat Bootstrappers 20 singles 10/10 single leg singles 10 crossovers 10 single single doubles 1:00 dub practice Smash traps, delts, forearms, calves Thread the needle Wrist & calf stretches Frog pose Pigeon pose Clean liftoffs High pulls Muscle clean + elbow punch Power clean Front squat Strict press Push press Push jerk Split Jerk: Foot placement Jump and land, hands at sides Jump and land, thumbs at shoulder Jump, punch, land PVC split jerks 1 empty bb complex: 1 power clean + 1 push jerk + 1 front squat + 1 split jerk
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