WOD Blog
 | Mon, Apr 15 2024 |  |
 | Happy Birthday: Josh Br |
| Monday 15 April 2024 | Warm Up Monday 15 April 2024 |
Monday 15 April 2024 (Reps, Rx2, Rx3) 5 Sets- 12TC Build to a heavy 5 on the Back Squat Rest as needed Then 5 min drill session Skill pull up - One drill to help advance each athlete. Neg Box assisted pullups Vertical Ring Row Pull up and Neg decent Strict Pull up (weighted) One giant and one Pull up or C2B Giant to Elevated boxes BMU 7 min amrap 2 BMU (rx2 C2B | rx3 J-C2B) 5 Box jumps 20/24 (rx3 comfortable height)
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| 1st | 95 Rx2 | Nichole Mon, Apr 15, 2024 | | 2nd | 86 Rx2 | Léa Mon, Apr 15, 2024 | | 3rd | 91 Rx3 | Samantha Bu Mon, Apr 15, 2024 | | 1st | 95 Rx | John B Mon, Apr 15, 2024 | | 2nd | 84 Rx | Christian L Mon, Apr 15, 2024 | | 3rd | 63 Rx | Brian H Mon, Apr 15, 2024 |
| Kayla se | 84 Rx3 | | | Jacob Br | 83 Rx2 | | | Samantha Bu | 91 Rx3 | | | Brittany Sm | 42 Rx | | | Dan | 98 Rx3 | | | Kim M | 77 Rx3 | | | Cody P | 70 Rx3 | | | Saba | 72 Rx3 | | | Ryan S | 70 Rx3 | | | Shane S | 72 Rx3 | | | Scott P | 86 Rx2 | | | Nichole | 95 Rx2 | | | Viswanath | 80 Rx3 | | | apurva s | 58 Rx3 | | | Shashank g | 72 Rx2 | | | Steven T | 56 Rx3 | | | Darcy C | 65 Rx3 | Mix of C2B and PUs | | Matt A | 49 Rx | | | Erin B | 59 Rx3 | | | Prathap | 72 Rx2 | | | Léa | 86 Rx2 | | | Hannah S | 70 Rx3 | | | Misty T | :) | scaled | | Nilsson | 41 Rx | | | Sierra | 77 Rx3 | | | Ashley Fi | 63 Rx2 | | | Gretchen | 107 Rx3 | | | Evion | 78 Rx3 | | | Jenni | 68 Rx3 | | | Adam D | 43 Rx | | | Shashank K | 57 Rx3 | | | P.C. | 70 | Scale | | Kristie W | 100 Rx3 | | | Cam W | 84 | Scale | | April | 65 Rx3 | | | Amanda Lo | 84 Rx2 | | | Elijah | 84 Rx2 | | | grant b | 70 Rx | | | Brian H | 63 Rx | | | Becky | 79 Rx3 | | | Tim G | 77 Rx2 | | | Josh Br | 65 Rx3 | | | Bill | 70 Rx3 | | | Tobie | 70 Rx | | | Rees | 80 Rx3 | | | John B | 95 Rx | | | Charles S | 84 Rx2 | | | Emily B | 68 Rx3 | | | Justin C | 70 Rx2 | | | Suresh | 74 Rx3 | | | Scotty Sp | 49 Rx3 | | | Courtney Sp | 90 Rx3 | | | Christian L | 84 Rx | | | Uday | 100 Rx2 | | | Avinash k | 75 Rx2 | | | Norm | 83 Rx2 | | | Sarah B | 74 Rx3 | | | Skye | 63 Rx3 | | | Matthew Wo | 42 Rx | | | Chloe C | 71 Rx3 | | | Sophie C | 72 | scaled |
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Warm Up Monday 15 April 2024 (Time) 200 M run 6 alt spiderman 6 alt twisted cross 10 alt 90/90 hip rotations 200 M run 3 bootstrappers 5 counter balance squats 8 alt around the worlds w plate 5 scap retractions 3 strict pull ups / vrr banded shoulder stretches hip wall stretches 5 tempo back squats 5 back squats -Strength- -Pull Up Progressions- Practice: 2 rounds 1 BMU 3 Box Jumps
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