WOD Blog
 | Mon, Mar 25 2024 |  |
 | Happy Birthday: Ben Bar |
| Monday 25 March 2025 | Warm Up Monday 25 March 2024 |
Monday 25 March 2025 (Time, Rx2, Rx3) Skill/Strength: 3 sets 20 hollow body rocks 8 banded lat pull downs 8 ring dips For time: 25 TC 80 dubs | 60 dubs | 120 singles 40 box jumps 20/24 | 20/24 | jumping height 20 burpee 5 BMU | C2B + dips | Box Assisted PU 800 M run 5 BMU 20 burpees 40 box jumps 80 dubs Box assisted PU: https://www.instagram.com/reel/CWUPVsqj8MM/?igsh=MzRlODBiNWFlZA==
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| 1st | 15:05 Rx2 | Kelley M Mon, Mar 25, 2024 | | 2nd | 16:00 Rx2 | Nichole Mon, Mar 25, 2024 | | 3rd | 18:12 Rx2 | Léa Mon, Mar 25, 2024 | | 1st | 14:47 Rx | Christian L Mon, Mar 25, 2024 | | 2nd | 16:31 Rx | John B Mon, Mar 25, 2024 | | 3rd | 19:11 Rx | Luke Sy Mon, Mar 25, 2024 |
| Nick T | 18:15 Rx3 | BMU / su | | Samantha Bu | 20:40 Rx2 | | | Jacob Br | 22:40 Rx2 | | | Dan | 19:57 Rx3 | | | Kim M | 18:55 Rx3 | | | Vinod | 20:00 Rx3 | | | Mauricio | 19:40 Rx3 | | | Nichole | 16:00 Rx2 | | | Ryan S | 21:40 Rx3 | | | Scott P | 17:40 Rx3 | | | Jack Y | 21:22 Rx3 | | | Shane S | 18:00 Rx3 | | | Kendall B | 20:17 Rx3 | | | Erin B | 19:08 Rx3 | | | Adam D | 18:48 Rx3 | Bmu /su | | Hannah S | 19:06 | scaled | | Luke Sy | 19:11 Rx | scaled | | Nilsson | 24:59 Rx | | | Shashank K | 22:00 Rx3 | | | Kelley M | 15:05 Rx2 | | | Gretchen | 19:57 | scaled | | Lindsay R | 16:46 Rx3 | | | Redj | 22:02 Rx3 | | | Emily B | 20:12 | bike | | Ashley Fi | 17:23 Rx2 | | | Evion | 16:54 Rx3 | | | John B | 16:31 Rx | | | Kristie W | 17:44 Rx3 | | | Rees | 16:57 Rx3 | | | Josh Br | 16:04 Rx3 | | | Brian H | 19:26 Rx | | | Léa | 18:12 Rx2 | | | Kristine | 15:33 Rx3 | | | Justin C | 21:13 Rx3 | C2B | | Prathap | 21:55 Rx3 | | | DeVonna | 18:46 Rx3 | | | Tobie | 16:02 Rx3 | BMU, SU | | Darcy C | 18:30 Rx3 | | | Kim K | 17:33 Rx3 | | | Sarah B | 19:49 Rx3 | | | Matthew Wo | 17:30 | C2B | | Graham | 19:34 Rx2 | | | Sophie C | 18:56 | BSU | | Christian L | 14:47 Rx | | | Hannah L | 16:38 | mod | | Chloe C | 20:08 Rx3 | |
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Warm Up Monday 25 March 2024 (Time) 200m jog 8 box step ups 8 up downs 4 ring rows 20 single unders 100m jog 8 jumping air squats 8 burpees 4 ring rows + 4 negative dips or push ups :10 ring hold 10/10 single leg single unders -banded shoulder stretches -hanging scap CARS (https://www.youtube.com/watch?v=kemNMkpJ2WM) BMU Progression & Skill Session Pre WOD Practice: 20 double unders 5 box jumps 5 burpees 1 BMU 100m run
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