WOD Blog
 | Wed, Apr 10 2024 |  |
 | Happy Birthday: Léa & Shannon |
| Wednesday 10 April 2024 | Warm Up Wednesday 10 April 2024 |
Wednesday 10 April 2024 (Time, Rx2, Rx3) Skill: Pull up Complex every :90 x 6 1 strict pull up 1 pull up 1 c2b 1 muscle up Scale option 3 kneeling pull ups 3 V- Ring rows 3 Assisted dips WOD TC 20 3 Rounds 3/3 TGU 35/53 | 26/35 | 15/26 30 Russian KBS 1min Rest after first 2 rounds. into... 1 Mile Run *score is total time of 3 rounds and run
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| 1st | 17:38 Rx3 | Evion Wed, Apr 10, 2024 Sarah B Wed, Apr 10, 2024 | | 2nd | 18:23 | Léa Wed, Apr 10, 2024 | | 3rd | 20:00 | DeVonna Wed, Apr 10, 2024 | | 1st | 15:23 Rx | Christian L Wed, Apr 10, 2024 | | 2nd | 17:52 Rx | John B Wed, Apr 10, 2024 | | 3rd | 18:03 Rx | Nick T Wed, Apr 10, 2024 |
| Jacob Br | 18:43 Rx | | | Marilyn | 20:00 Rx3 | | | Alberto | 20:00 Rx3 | | | Mauricio | 19:00 Rx2 | | | Norm | 18:04 | 1/2 mike | | Skye | 20:00 | scaled | | Emily B | 20:00 Rx2 | | | Steven T | 18:55 | Mod | | Shashank g | 20:00 Rx2 | | | Redj | 20:00 Rx3 | | | Shashank K | 20:00 Rx3 | | | Nick T | 18:03 Rx | | | Léa | 18:23 | Mod | | Bill | 13:30 | scaled | | Natalie M | 20:00 Rx3 | | | Brian H | 18:46 Rx3 | | | Jake L | 19:32 Rx | | | Mandy N | 18:04 Rx | | | Nilsson | 20:00 Rx | | | Darcy C | 17: 42 Rx3 | | | Tobie | 15:43 Rx | | | Prathap | 18:50 Rx3 | | | Kim K | 19:00 | scaled | | Justin B | 19:33 Rx2 | | | John B | 17:52 Rx | | | Avinash k | 18:52 Rx3 | | | DeVonna | 20:00 | scaled | | Sarah B | 17:38 Rx3 | | | Matthew Wo | 18:40 Rx | | | Christian L | 15:23 Rx | | | Evion | 17:38 Rx3 | |
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Warm Up Wednesday 10 April 2024 (Time) PVC Routine during white board time 200 run 3/3 worlds greatest stretch Banded shoulder stretches 5/5 windmills w light kb 10 hip extensions or glute bridges 10 reverse flys with small plates 5 ring rows 3 scap retracts 3 strict pull ups / kneeling pull ups 5 kip swings 3 pull ups / VRR 3 C2B / assisted dips 3 giants 1-3 BMU -Gymnastics Skills- Teach TGU steps 2/2 TGU w shoe - place shoe on palm of hand and avoid dropping shoe throughout reps WOD
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