WOD Blog
 | Mon, Jul 7 2025 |  |
| Monday 7 July 2025 | Warm up Monday July 7 2025 |
Monday 7 July 2025 (Rounds, Rx2, Rx3) 📣 Lake Day 2025 📣 Details and RSVP: https://forms.gle/MnPseWzGAgHUE5QE7 Superset x 5 10 Double Dumbell Reverse Flys 8 Tempo Banded Lat Pull Downs (X.5.5.0) -Rest 1:00 AMRAP 16 14 TTB | T2E | Knee Raises 14 DB Step overs 2x 35/50 | 25/35 | 15/25 (20/20 16/16)
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| 1st | 5+22 Rx | Nichole Mon, Jul 7, 2025 | | 2nd | 4+21 Rx | Léa Mon, Jul 7, 2025 | | 3rd | 6+16 Rx2 | Sara P Mon, Jul 7, 2025 | | 1st | 6+1 Rx | Matt A Mon, Jul 7, 2025 | | 2nd | 5+22 Rx | John B Mon, Jul 7, 2025 | | 3rd | 5+18 Rx | Jacob Br Mon, Jul 7, 2025 |
| Nelson S | MOD | scaled | | Jacob Br | 5+18 Rx | | | Whitney | 5+10 Rx3 | | | Nick T | 5+10 Rx2 | | | Saba | 4+7 Rx2 | | | Brandon | 5+20 Rx2 | | | glevys | 5 Rx3 | | | Daniel P | 5+20 Rx2 | | | Cody P | 5 Rx3 | | | Ryan S | 6+17 Rx2 | | | James | 5+3 Rx3 | | | Scott P | 7+19 Rx2 | | | Nichole | 5+22 Rx | | | Les | 5+1 Rx | | | Luke Sy | 5+26 | Step-ups🙈 | | Sara P | 6+16 Rx2 | | | Steven T | 3+2 Rx3 | | | Keith P | 5 Rx2 | | | Erin B | 6+14 Rx3 | | | Léa | 4+21 Rx | | | Matt A | 6+1 Rx | | | Kim M | 6+17 Rx3 | | | Silver-Leigh | 5+7 Rx3 | | | Viswanath | 5 Rx2 | | | Lauren B | 6 Rx3 | | | Lisa K | 6+9 Rx3 | T2E | | Ashley Fi | 6 Rx3 | T2E | | Rhonda D | 6 Rx3 | T2E | 10# | | Chelsea B | 5+9 Rx2 | T2B I 30# | | Gloria | 4+3 Rx2 | T2B I 30# | | Ben Bag | 4+6 Rx2 | T2B | | Shelli G | 5+6 Rx2 | T2B | | Sarah W | 5 Rx3 | T2B until ✋🏼🩸 | 25# | | Leslie S | 5+26 Rx3 | T2Post | | Jess | 3+14 Rx3 | First T2B!!! 💥 T2E | | Anthony | 4 Rx3 | T2B until ✋🏼🩸| 35# | | Carragan | 👩🎤 Rx3 | T2B | | Alex H | 4+6 Rx | | | Jacob P | 5 Rx3 | | | Rees | 5+7 Rx3 | T2P I 15# | | Kenia | 6+14 Rx3 | 20# | | Noemi | 6+14 Rx3 | T2E | | Charity | 5 Rx3 | | | Shashank K | 5+24 Rx3 | | | Justin B | 4+13 Rx | | | Gabriel | 6+2 Rx | | | Amber G | 7 Rx | | | Brian H | 5+18 Rx3 | T2B | | Nilsson | 5 Rx | | | Zack | 🏋️♂️ Rx2 | | | John B | 5+22 Rx | | | Brandey | 5+7 Rx2 | T2B | | Cole D | 4+14 Rx | | | Charles S | 4+2 Rx | | | Courtney Sp | 5+9 Rx3 | | | Dakota | 4+24 Rx3 | T2B | | Lauren I | 3+16 Rx | | | Lahari | 5 | Scaled | | Noah Ma | 3+8 Rx | | | Scotty Sp | 3+14 Rx3 | | | Vinod | 5+20 | Scaled | | Chanikya | 4+8 Rx3 | | | Hema | 4+13 | Scaled | | Avinash s | 4+14 | Scaled | | Joe W | 5+14 Rx3 | | | Steven L | 5+4 Rx2 | |
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Warm up Monday July 7 2025 (Time) Foam roll during whiteboard time Childs pose T spine opener Figure 4 :30 thread the needle 100m run 8 twisted cross 8 mountain climbers 8 hollow rocks 8 seal to down dog 100m run Banded shoulder stretches Strength portion :10 sec dead hang 5 kip swings 5 T2E 5 T2B 6 step ups 4 step overs 4 weighted step overs WOD
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