WOD Blog
 | Thu, May 9 2024 |  |
| Thursday 9 May 2024 | Warm Up FridayMay 10 2024 |
Thursday 9 May 2024 (Time, Rx2, Rx3) Strength from the rack OHS: 4x5 build to 20% more than wod wt. 3 Rounds of 5:00 to complete 20 OHS 85/115 | 65/95 | 45/75 20 Burpees Rest the balance your time. Start w/ burpees in Rd2 Score is total working time
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| 1st | 5:20 Rx | Nichole Thu, May 9, 2024 | | 2nd | 7:02 Rx | Kelley M Thu, May 9, 2024 | | 3rd | 7:04 Rx | Samantha Sy Thu, May 9, 2024 | | 1st | 6:24 Rx | Matt A Thu, May 9, 2024 | | 2nd | 7:44 Rx | Mason M Thu, May 9, 2024 | | 3rd | 9:26 Rx | Luke Sy Thu, May 9, 2024 |
| Nick T | 8:51 Rx3 | | | Brittany Sm | 9:03 Rx | | | Cody P | 10:31 Rx3 | | | Mauricio | 9:50 Rx3 | | | Jack Y | 14:30 Rx3 | | | Scott P | 9:19 Rx3 | | | Ryan S | 13:32 Rx3 | | | Shashank g | 8:33 Rx2 | | | Matt A | 6:24 Rx | | | Luke Sy | 9:26 Rx | | | Kelley M | 7:02 Rx | | | Samantha Sy | 7:04 Rx | | | Kayla se | 7:10 Rx2 | | | Darcy C | 9:16 Rx3 | | | Lindsay R | 7:35 | FS | | Elijah A | 10:45 Rx2 | | | DeVonna | 12:01 Rx3 | | | Nichole | 5:20 Rx | | | Nilsson | 10:25 Rx | | | Tori | 14:10 Rx3 | | | Jake L | 9:41 Rx3 | | | Prathap | 10:45 Rx3 | | | Cole D | 10:31 Rx3 | | | Dakota | 11:04 Rx3 | | | Steven L | 7:53 Rx2 | | | Christian L | 9:51 Rx | | | Sam ra | 10:12 Rx2 | | | Mason M | 7:44 Rx | |
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Warm Up FridayMay 10 2024 (No Results Tracked) Foam Roll (Glutes, Quads, Lats Hamstrings) 2 min Assault bike 2 rounds for quality 8 twisted cross 8 Alt Mountain Climbers 6 pigeon stretch 6 worlds greatest stretch Banded shoulder stretches Line drills Toy soldiers High knees Butt kickers Karaoke 200m run Movement prep 3 rounds 5 SLSU/5 Vups/5 GHD 5 KB DL/5 KB high pulls/5 RKBS 5 Cal’s on bike to get the heart rate up!!! Ready go!!!
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