WOD Blog
 | Sat, Nov 29 2025 |  |
| Saturday 29 November 2025 | Warm up Saturday 29 Nov |
Saturday 29 November 2025 (Time, Rx2, Rx3) 400m Run 5 rounds of: 10 Push-ups | Hip Banded | Elevated 15 Air Squats 4 rounds of: 8 Handstand Push-ups | 2 mat | S2S PP 15 KBS 35/53 | 26/35 | 18/26 3 rounds of: 15 Box Jumps 20/24 | 16/20 | jumping ht 15 T2B | T2E | knee raises 2 rounds of: 20 Wall Balls 14/20 rx3 Alt wt 30 Sit-ups 1 round of: 50 Burpees | 50 up downs | 25.. 400m Run
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| 1st | 28:18 Rx | Kelley M Sat, Nov 29, 2025 | | 2nd | 30:00 Rx | Dawn T Sat, Nov 29, 2025 | | 3rd | 32;29 Rx2 | Lauren B Sat, Nov 29, 2025 | | 1st | 1hr Rx | Joe W Sat, Nov 29, 2025 | | 2nd | 30:00 Rx | Luke Sy Sat, Nov 29, 2025 | | 3rd | 40:00 Rx2 | Aaron Sat, Nov 29, 2025 |
| Dawn T | 30:00 Rx | | | Kelley M | 28:18 Rx | | | Luke Sy | 30:00 Rx | | | Lauren B | 32;29 Rx2 | | | Shashank K | 35:14 Rx3 | | | Lindsay R | 28:18 | Mod | | Aaron | 40:00 Rx2 | | | DeVonna | 35:20 Rx3 | | | Joe W | 1hr Rx | 7 mile mtn bike race |
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Warm up Saturday 29 Nov (Time) 2 rounds • 200mrun • Alternating Samson lunges ⸻ Mobility – • 2:00Banded shoulder • :30 Wrist rocks + palm pulses • 1:00 foam roller • :45 Pigeon stretch per side • :30 Glute brides ⸻ 2 rounds • 6 Push-up to Down Dog • 6 Wall-facing handstand holds :05 2 rounds: • 10 Air Squats • 10 Light kettlebell deadlifts • 6 Russian swings (light and snappy) ⸻ • 10 Box step-ups • 10 Hollow-to-arch rolls • 20 Single-unders (or line hops) • 5 Easy burpees • 100m light jog
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