WOD Blog
 | Mon, Jul 14 2025 |  |
 | Gymversary: Nichole(5) & David G(3) |
| Monday 14 July 2025 | Warm up 14 July 2025 |
Monday 14 July 2025 (Rounds, Rx2, Rx3) Gymnastics Drills: 10 Min EMOM 30 seconds practice/30 seconds rest Kick Ups Shrugs Alt. plate kick ups Scissors Weight shifts/shoulder taps Holds AMRAP 18 20 Wall Balls 14/20 | 10/14 60 Double-Unders | 90 Singles 20 Hang Cleans 65/95 | 45/75 200m Run
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| 1st | 3+100 Rx | Emily M Mon, Jul 14, 2025 Nichole Mon, Jul 14, 2025 | | 2nd | 3+12 Rx | Sara P Mon, Jul 14, 2025 | | 3rd | 3 Rx | Léa Mon, Jul 14, 2025 | | 1st | 4+11 Rx | Justin B Mon, Jul 14, 2025 | | 2nd | 4+3 Rx | Matt A Mon, Jul 14, 2025 | | 3rd | 3+33 Rx | Jacob Br Mon, Jul 14, 2025 |
| Jacob Br | 3+33 Rx | | | Saba | 2+100 Rx2 | Du | | glevys | 2+124 | scaled | | Nelson S | 3+116 Rx3 | | | Lauren B | 3 Rx2 | MOD | | Tim G | 2+100 Rx | | | Matthew Wo | 2 Rx | | | Scott P | 4+12 Rx2 | RX WT | | Silver-Leigh | 3+90 Rx2 | | | Mauricio | 3+20 Rx3 | | | James | 3+8 Rx3 | Bike | | Nichole | 3+100 Rx | | | Léa | 3 Rx | | | Daniel P | 3+21 Rx | | | Jude | 2+130 Rx3 | | | Jack Y | 2+16 Rx | | | Sara P | 3+12 Rx | | | Matt A | 4+3 Rx | | | Kim M | 2+10 Rx3 | | | Whitney | 2+125 Rx3 | 14WB I 55HC | | Erin B | 3+127 Rx3 | | | Shashank K | 3+12 Rx3 | | | Viswanath | 3+15 Rx3 | 16WB | | Keith P | 3+20 Rx | | | Lisa K | 3 Rx3 | 55HC | | Ashley Fi | 3 Rx2 | 12WB I DU | 65HC | | Gloria | 2+101 Rx | | | Chelsea B | 2+90 Rx | | | Leslie S | 3 Rx3 | | | Emily M | 3+100 Rx | | | Kat🕷️ | 2+10 Rx3 | kick up PR👊 | | Ben Bag | 2+35 Rx | | | Anthony | 2 Rx | | | Justin B | 4+11 Rx | | | Charity | 3+120 Rx3 | | | Rees | 2+4 Rx3 | | | Gabrielle | 3+10 Rx2 | | | Brian H | 3+80 Rx3 | | | Avinash k | 3+120 Rx2 | | | Vinod | 3 | Mod | | Lahari | 2+100 | Mod | | Sarah W | 2+115 Rx2 | Rx weight | | Sarah B | 2+30 Rx | | | Courtney Sp | 2+71 Rx2 | | | Cody P | 3+110 Rx2 | | | Scotty Sp | 2+20 | MOD | | Lauren I | 2+88 Rx | | | Charles S | 3+3 Rx | | | Elijah | 3+110 Rx2 | | | Noah Ma | 3+7 Rx2 | | | Rhonda D | 3+30 | MOD | | Jason J | 2+120 | Mod | | Shiva | 3+120 Rx3 | | | Steven L | 3+110 Rx2 | | | Aaron | 3 Rx3 | Rx wt | | Mason L | 3+100 Rx2 | | | Chanikya | 3+66 Rx3 | |
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Warm up 14 July 2025 (Time) Foam roll during whiteboard time 100m run 8 twisted cross 8 mountain climbers 8 seal to down dog w/ heel taps 8 air squats 8 PVC good mornings :30 sec thread the needle Calf stretches Elevated childs pose 15 SU 10 high SU 10 DU 5 MB DL 5 MB cleans 5 strict press 3 walls ball shots 5 barbell DL 5 high pulls 3 muscle cleans 3 hang cleans Build bar for WOD. EMOM WOD
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