WOD Blog
 | Wed, May 8 2024 |  |
 | Happy Birthday: Norm |
| Wednesday 8 May 2024 | Warm Up Wednesday 8 May 2024 |
Wednesday 8 May 2024 (Reps, Rx2, Rx3) Strength: 3x6 sets of: A1: seated Z-Press rest 30 B1: TGU Light wt. rest 30 C1: 2-4 Strict pull ups rest 30 AMRAP 12 50 Double Unders | 30 DU | 80 Singles 10 Push press* 75/105 | 65/95 | 45/75 5 C2B | Pull Ups | Jumping Neg *From floor
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| 1st | 385 Rx2 | Kelley M Wed, May 8, 2024 | | 2nd | 245 Rx2 | Léa Wed, May 8, 2024 | | 3rd | 525 Rx3 | Lindsay R Wed, May 8, 2024 | | 1st | 352 Rx | John B Wed, May 8, 2024 | | 2nd | 324 Rx | Justin B Wed, May 8, 2024 | | 3rd | 302 Rx | Jacob Br Wed, May 8, 2024 |
| Jacob Br | 302 Rx | | | Marilyn | 390 Rx3 | | | Brittany Sm | 324 Rx | | | Austin u | 240 Rx2 | | | Alberto | 293 Rx3 | | | Cody P | 665 Rx3 | | | Mauricio | 563 Rx3 | | | Saba | 475 Rx3 | | | Shane S | 475 Rx3 | | | Norm | 320 Rx3 | :30 du prac | | Viswanath | 270 Rx3 | | | Shashank g | 483 Rx3 | 95/PU | | apurva s | 475 | Mod | | Steven T | 386 | Mod | | Sierra | 457 Rx3 | 65# | | Misty T | 285 | | | Prathap | 560 Rx3 | 95/PU | | Shashank K | 380 Rx3 | | | Léa | 245 Rx2 | 50DU/C2B | | Kelley M | 385 Rx2 | 50DU/C2B | | Lindsay R | 525 Rx3 | | | John B | 352 Rx | | | Elijah A | 475 Rx3 | 95/c2b/mix of DU & SU | | Brian H | 405 Rx3 | | | Jake L | 225 Rx2 | | | Val | 297 Rx2 | | | Justin B | 324 Rx | | | Adam D | 653 Rx3 | | | Suresh | 556 Rx3 | | | Scotty Sp | 475 Rx3 | | | Chloe C | 493 Rx3 | | | Sophie C | 500 Rx3 | | | Sam ra | 225 Rx2 | |
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Warm Up Wednesday 8 May 2024 (Time) 5 post squats and rock 5 inchworm 5 down dog + 10 heel drops 10 alt twisted cross 5/5 thread the needle 100 m run Knee hug to lunge Walking piriformis Scoops Bunny hops 100 m run Foam roll Or Banded shoulder stretches 2 sets 10 single unders 10/10 single leg single unders 10 z press lt wt 10 ring rows Teach TGU Set up pull up stations as needed -strength- 5 kip swings 3 pull ups 3 c2b 3 dips, no drive 3 push press -build bar and practice double unders-
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