WOD Blog
 | Fri, Apr 12 2024 |  |
 | Happy Birthday: John B & Prelsey |
| Friday 12 April 2024 | Warm Up Friday 12 April 2024 |
Friday 12 April 2024 (Time, Rx2, Rx3) For time 8 rds of: 250 M Row 10 Pull Ups | 7 PU | jumping pull ups 50 M Farmers Carry 53/70 | 35/53 | 26/35 5 HSPU | 2 mat HSPU | seated to standing PP 20/35
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| 1st | 24:37 Rx | Nichole Fri, Apr 12, 2024 | | 2nd | 24:57 Rx2 | Kelley M Fri, Apr 12, 2024 | | 3rd | 26:01 Rx3 | Lindsay R Fri, Apr 12, 2024 | | 1st | 20:46 Rx | John B Fri, Apr 12, 2024 | | 2nd | 25:38 Rx | Nick T Fri, Apr 12, 2024 | | 3rd | 25:56 Rx | Matt A Fri, Apr 12, 2024 |
| Kayla se | 26:49 Rx3 | 2 May hspu, 35# | | Jacob Br | 30:00 Rx2 | | | Marilyn | 30:00 Rx3 | | | Alberto | 30:00 Rx3 | | | Gretchen | 29:12 Rx3 | | | Dan | 26:28 Rx2 | | | Nick T | 25:38 Rx | | | Vinod | 30:00 Rx3 | | | Jack Y | 28:19 Rx3 | | | David G | 26:00 | 5 rounds | | Ryan S | 22:08 Rx3 | | | Scott P | 22:36 Rx2 | | | Nichole | 24:37 Rx | | | Viswanath | 28:58 Rx3 | | | Norm | 29:33 Rx | | | Steven T | 26:33 Rx3 | | | Shashank g | 28:08 Rx3 | | | apurva s | 28:51 Rx3 | | | Matt A | 25:56 Rx | | | Erin B | 27:10 Rx3 | | | Darcy C | 28:45 Rx2 | | | Misty T | 30:00 Rx3 | | | Ashley Fi | 26:00 Rx2 | | | Kelley M | 24:57 Rx2 | | | Sophie C | 26:37 Rx3 | | | Lindsay R | 26:01 Rx3 | | | Shashank K | 30:00 Rx3 | Finished 💪🏼 | | Saba | 27:53 Rx3 | | | Kristie W | 25:24 Rx3 | | | Avinash k | 28:29 Rx3 | | | Samantha Bu | 18:35 | Rx 5 rounds | | Brian H | 26:27 Rx2 | | | Charles S | 26:40 | Rx 7 rounds | | grant b | 21:32 Rx | | | Rees | 26:14 Rx3 | 53KB | | John B | 20:46 Rx | HBD🥳 | | Hillary | 27:02 Rx | | | Sarah B | 26:20 Rx3 | | | Uday | 26:12 Rx3 | | | Courtney Sp | 30:00 Rx3 | |
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Warm Up Friday 12 April 2024 (Time) 500m row 10 3-way banded pull aparts 10 banded lat push downs 10 ring rows 5 kick ups / push press :20 hold :20 fc hold Smash traps, delts, lats overhead stretch on wall lat stretch on rig 5 scap retracts 3-5 strict pull ups or vrr 5 kip swings 5 pull ups / jumping pull ups 5 seated to standing push press 5 negative hspu 3-5 hspu Practice: 5 pull ups 50m FC 3 hspu
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