WOD Blog
 | Mon, Jun 30 2025 |  |
| Monday 30 June 2025 | Warm up Monday 30 June 2025 |
Monday 30 June 2025 (Rounds, Rx2, Rx3) 📣 Lake Day 2025 📣 Details and RSVP: https://forms.gle/MnPseWzGAgHUE5QE7 ☀️Need electrolytes in this heat? We sell single serve Cellutrex packets in the lobby! Just add water! EMOM 10 Build to a heavy 1 High Pull 1 Hang Power 1 Full Clean AMRAP 15 17/20 Cal row 7 Hang Full cleans 95/135 75/115 65/95 10 Bar Facing Burpees
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| 1st | 5+2 Rx | Kelley M Mon, Jun 30, 2025 | | 2nd | 4-+17 Rx | Samantha Bu Mon, Jun 30, 2025 | | 3rd | 4+16 Rx2 | Sara P Mon, Jun 30, 2025 | | 1st | 4+22 Rx | Christian L Mon, Jun 30, 2025 | | 2nd | 4+21 Rx | Matt A Mon, Jun 30, 2025 | | 3rd | 4+11 Rx | Scott P Mon, Jun 30, 2025 |
| Cody P | 3 | scaled | | Jacob Br | 3+33 Rx | | | Saba | 3+19 Rx3 | | | glevys | 3 Rx3 | | | Daniel P | 4 Rx3 | | | Nelson S | 3+17 Rx2 | | | Ryan S | 2+27 Rx2 | | | Scott P | 4+11 Rx | | | Lahari | 4+12 Rx3 | | | Mauricio | 3+10 | scaled | | Tim G | 3+23 Rx | | | Caleb | 4+1 Rx | | | Jack Y | 3+7 Rx | | | Les | 4+28 Rx | | | Léa | 3+24 Rx2 | | | Sara P | 4+16 Rx2 | | | Matt A | 4+21 Rx | | | Kelley M | 5+2 Rx | | | Silver-Leigh | 3+22 Rx3 | | | Prathap | 3 Rx2 | | | Keith P | 4+20 Rx2 | | | Nilsson | 3+28 Rx | | | Erin B | 3+18 Rx3 | | | Ashley Fi | 4 Rx3 | | | Evion | 4 Rx2 | | | Adam D | 3+20 Rx2 | | | Lisa K | 4+3 Rx3 | | | Gabrielle | 3+13 Rx3 | | | Ben Bag | 3+25 Rx3 | | | Chelsea B | 3+26 Rx2 | | | Leslie S | 3+5 Rx3 | | | Rhonda D | 3+24 Rx3 | | | Jess | 3+11 Rx3 | | | Alex H | 3+24 Rx | | | John B | 4+9 Rx | | | Luke Sy | 4 Rx | | | Samantha Bu | 4-+17 Rx | | | Brian H | 4 Rx3 | | | Charity | 3 Rx3 | | | Avinash s | 3 Rx3 | | | Zack | 😎 Rx3 | | | Lindsay R | 4+17 | Fs | | Sarah W | 3+22 Rx2 | | | Sarah B | 4+2 Rx2 | | | Matthew Wo | 4+1 Rx | | | Alice | 3+17 | 55 | | Shashank K | 3 Rx3 | | | Charles S | 3+25 Rx | | | Scotty Sp | 3 | Pwr clean/clean | | Whitney | 3+32 | 55 | | Aaron | 3+10 Rx2 | | | Elijah | 4 | Pwr clean | | Joe W | 3 Rx3 | 65 | | Christian L | 4+22 Rx | |
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Warm up Monday 30 June 2025 (Time) 1:00 row (3-4 RPE) 8 twisted cross 8 mountain climbers 8 seal to down dog 8 step back step up burpees 5 up downs 6 bar facing burpees 1:00 row (5-6 RPE) :30 sec pigeon stretch 8/8 T’s and Y’s Tspine opener Foam roll quads, hams, IT band 5 DL 5 high pulls 3 muscle cleans 3 front squats 3 hang power cleans 3 full cleans Build bar for EMOM to starting weight EMOM Set up for WOD Primer 8 cal row 3 hang full cleans 4 bar facing burpees WOD
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