WOD Blog
 | Mon, May 13 2024 |  |
 | Happy Birthday: Vinod |
 | Gymversary: Jack Y(5) |
| Monday 13 May 2024 | Warm Up Tuesday 14 May 2024 | Other Results |
Monday 13 May 2024 (Time, Rx2, Rx3) DIANE 21-15-9 Reps For Time Deadlift (155/225 | 115/185 | 85/ 135) Handstand Push-Ups (2 mats | hand release push ups) Rest as Needed Then: 2 K Row NFT
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| 1st | 7:41 Rx | Samantha Sy Mon, May 13, 2024 | | 2nd | 11:22 Rx2 | Evion Mon, May 13, 2024 | | 3rd | 3:55 Rx3 | Saba Mon, May 13, 2024 | | 1st | 4:42 Rx | John B Mon, May 13, 2024 | | 2nd | 5:42 Rx | Luke Sy Mon, May 13, 2024 | | 3rd | 7:29 Rx | Christian L Mon, May 13, 2024 |
| Alberto | 12:30 Rx3 | | | Nick T | 8:27 Rx2 | | | Samantha Sy | 7:41 Rx | | | Jacob Br | 15:00 Rx2 | 225 | | Phillip A | 15:00 Rx2 | 225 | | Kim M | 7:16 Rx3 | | | Mauricio | 6:46 Rx3 | | | Saba | 3:55 Rx3 | | | Shane S | 5:36 Rx3 | 185 | | Ryan S | 9:42 Rx3 | PP/185 | | Scott P | 5:50 Rx2 | | | Viswanath | 6:58 Rx3 | | | Norm | 7:53 Rx3 | 225 | | Luke Sy | 5:42 Rx | | | Shashank g | 9:07 Rx3 | | | Erin B | 7:15 Rx3 | | | Prathap | 5:37 Rx2 | | | Misty T | 7:16 Rx3 | | | Redj | 6:06 Rx3 | | | Nilsson | 9:44 Rx2 | | | Evion | 11:22 Rx2 | | | Lynn S | 5:46 Rx3 | | | Rees | 4:30 | Mod/95 | | Kristine | 4:27 Rx3 | | | Josh Br | 4:00 Rx3 | | | Léa | 5:30 | Mod | | Bill | 10:37 | Mod | | Kim K | 4:55 Rx3 | | | Justin B | 2:22 Rx3 | | | Tim G | 5:40 Rx2 | | | John B | 4:42 Rx | | | Cole D | 11:49 Rx | | | Dakota | 7:20 Rx3 | | | Steven L | 8:11 Rx2 | | | Christian L | 7:29 Rx | | | Suresh | 5:25 Rx3 | | | Courtney Sp | 6:24 Rx3 | | | Scotty Sp | 8:25 Rx3 | | | Matthew Wo | 11:56 Rx | | | Sarah B | 4:30 Rx3 | | | Avinash k | 10:25 Rx3 | | | Sam ra | 10:18 Rx2 | | | Cody P | 10:13 Rx2 | |
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Warm Up Tuesday 14 May 2024 (Time) 2min bike 2sets 5 seal to down dog + heel drops 8 straight leg sit ups 8 ring rows 5 hanging knee raises 20 single unders Smash quads, hip flexors, calves Couch stretch Side stretches Calf stretches DU session Jump rope body position 10 fast, low single unders 10 slow, high single unders 10 penguin taps -5:00 to practice- Set up GHD 5 parallel GHD 5 GHD 1 plank pull 3 knee raises 3 j-hooks pulls 1 half or full climb
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