WOD Blog
 | Mon, Apr 1 2024 |  |
| Monday 1 April 2024 | Warm Up Monday 1 April 2024 | Warm Up Wednesday 1 May 2024 |
Monday 1 April 2024 (Time, Rx2, Rx3) One Mile of Burpees... April fools!!! Blaahaahaa For real. Strict Press 5x3 @ 80% rest 2 min 6 min to complete: x3 8 FC Front lunges (35/53 | 26/35 | 18/26) 8 Alt KB snatch 4/4 KB Push Press then 400 M Run or 500 m row (RX3 300/400m) Rest balance Score is working time.
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| 1st | 7:43 Rx | Kelley M Mon, Apr 1, 2024 | | 2nd | 8:06 Rx | Nichole Mon, Apr 1, 2024 | | 3rd | 7:53 Rx2 | Emily M Mon, Apr 1, 2024 | | 1st | 6:47 Rx | Luke Sy Mon, Apr 1, 2024 | | 2nd | 7:04 Rx | Christian L Mon, Apr 1, 2024 | | 3rd | 7:18 Rx | Matthew Wo Mon, Apr 1, 2024 |
| Nick T | 7:39 Rx | | | Samantha Bu | 10:12 | Mod | | Kim M | 6:35 Rx3 | | | Jacob Br | 7:52 Rx | | | DeVonna | 10:32 Rx3 | | | Mauricio | 8:37 Rx3 | | | Kayla se | 7:17 Rx3 | | | Ryan S | 8:36 Rx2 | | | Jack Y | 9:18 Rx2 | | | Scott P | 7:32 Rx2 | | | Nichole | 8:06 Rx | | | Viswanath | 9:10 Rx2 | | | Luke Sy | 6:47 Rx | | | Steven T | 10:00 Rx3 | | | Erin B | 8:37 Rx3 | 400m | | Léa | 8:24 Rx2 | | | Val | 9:00 Rx3 | | | Matt A | 7:55 Rx | | | Kelley M | 7:43 Rx | | | Lindsay R | 8:14 Rx3 | | | Nilsson | 10:47 Rx | | | Evion | 10 Rx3 | | | Lynn S | 7:57 Rx3 | | | Michael P | 5:15 | #26/200m run | | Adam D | 7:42 Rx2 | | | Rees | 7:56 Rx2 | | | Amanda Lo | 8:19 Rx2 | | | Bill | 9:31 Rx3 | | | Josh Br | 9:36 Rx2 | | | grant b | 7:06 Rx | | | Prathap | 9:20 Rx2 | | | Kim K | 11:06 Rx3 | 22#,400👊 | | Thanmayee | 8:38 | BSU | | Justin B | 8:18 Rx | | | Suresh | 8:55 Rx3 | 400👊 | | Courtney Sp | 13:16 Rx3 | 400👊 | | Christian L | 7:04 Rx | | | Hannah L | 8:50 Rx2 | | | Scotty Sp | 10:32 | BSU | | Sarah B | 9:16 Rx2 | | | Steven L | 9:21 Rx | | | Chloe C | 9:48 Rx3 | | | Graham | 8:03 Rx | | | Sophie C | 10:03 Rx3 | | | Emily M | 7:53 Rx2 | | | Sam ra | 7:45 Rx2 | | | Matthew Wo | 7:18 Rx | |
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Warm Up Monday 1 April 2024 (Time) 6 Samson lunges + pass through :20 down dog + alt heel drops 10 pike shoulder taps 6 spiderman 10 bunny hops 10 high knees 10 butt kicks 200m run Thoracic opener on foam roller Thoracic twists on foam roller Elevated child’s pose on foam roller 5 KB suitcase DL 6 KB FC front step lunges 4 alt high pulls 6 alt KB snatch 3/3 KB push press -strength- PRACTICE ROUND: 4 FC lunges 4 alt KB snatch 2/2 KB push press 200m run
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Warm Up Wednesday 1 May 2024 (Time) 10 cal bike 5 Inchworm + push up 20 shoulder taps 25ft forward bear crawl 25ft reverse bear crawl 5 bootstrappers 10 alt Samson lunges 10 alt Cossack squats 25ft duck walk 10 cal bike Smash pecs, delts, traps Pec stretches Overhead stretch on wall Wrist stretches 3-5 push ups 2 half wall walks 2 full wall walks 5 kick ups 5 negatives 3-5 hspu 3-5 walk to wall 20ft handstand walk
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