 | WOD Blog |  |
Tue, Jun 28 |
 | Happy Birthday: Reanna & Christy s |
 | 100th Day: Andrea R(200th) |
Tuesday 28 June 2022 | Warm Up Tuesday 28 June 2022 | TEENS Tuesday 28 2022 | KIDS Tues 28 June 2022 |
Tuesday 28 June 2022 Time-Rx3 A. Gymnastics Ring Muscle ups (TC: 8 min) 30 Muscle-ups Rx 2 30 Sling Shot Muscle up to assisted ring dip* *1 rep is slingshot into ring dip Rx 3 20 Ring Rows 20 Push Ups Then... 5 rounds for time (TC: 15 min) 8 Deficit Kipping HSPU 6/4' 12 Deadlifts @ 225/155 lbs Rx 2 8 Kipping HSPU 12 Deadlifts @ 185/125 Rx 3 16 DB Push Press @2xModerate 12 DL @ moderate
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1st | 15:00  | Jules Today! | 2nd | 6:53 2 | Jennifer A Today! | 3rd | 7:12 3 | Autumn Today! | 1st | 7:00  | Charles R Today! | 2nd | 9:56  | Sam R Today! | 3rd | 8:23 2 | Ben Ba Today! |
Angela C | 9:00 Rx3 | | DeVonna | 9:13 Rx3 | | Caity | 13:01 Rx3 | | Matt R | 14:18 Rx3 | | Autumn | 7:12 Rx3 | | Mauricio P | 10:27 Rx3 | | Molly O | 8:40 Rx3 | | Andrew b | 8:10 Rx3 | | Michelle M | 9:50 Rx3 | | Ben Ba | 8:23 Rx2 | | Emma E | 11:32 Rx3 | | Hillary | 10:50 Rx3 | #135/HSPU 2 matt | Ivan | 13:07 Rx2 | | Michael M | 11:23 Rx3 | | Redj | 10:47 Rx3 | | Josh O | 13:15 Rx2 | | Bill | 15 Rx3 | 3 + 12PP | Shelley | 9:17 Rx3 | | Jules | 15:00 Rx | 4+4HSPU | Chip | 7:55 Rx3 | | Charles R | 7:00 Rx | 27 RMU :-( | Jennifer A | 6:53 Rx2 | | Sam R | 9:56 Rx | | Justin B | 6:05 Rx3 | | Ben K | 8:36 Rx3 | | Kristie W | 9:04 Rx3 | | Rees | 15:00 Rx3 | | April | 9:00 Rx3 | | Jake L | 7:55 Rx3 | | Alex L | 9:30 Rx2 | | Tim G | 11:18 Rx3 | | Luke D | 6:30pm...3 2 1 GO! | Kenia | 6:30pm...3 2 1 GO! | Nikki | 6:30pm...3 2 1 GO! | Connor S | 6:30pm...3 2 1 GO! | Dan | 6:30pm...3 2 1 GO! |
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Warm Up Tuesday 28 June 2022 No Results Tracked A. General 3 rounds 100 m run 30 sec on Banded air squats* Reverse plank B. Mobility Quadruped rear shoulder stretch 30 sec/side C. Specific 3 sets 9 Hollow banded lat pull downs 3-7 Transition muscle ups
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Luke D | 6:30pm...3 2 1 GO! | Kenia | 6:30pm...3 2 1 GO! | Nikki | 6:30pm...3 2 1 GO! | Connor S | 6:30pm...3 2 1 GO! | Dan | 6:30pm...3 2 1 GO! |
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TEENS Tuesday 28 2022 Time Strength/Skill: Rope Climb 4 Rounds: 2 half Rope Climbs 10 Devil’s Press 15 Box Jumps
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Luke D | 6:30pm...3 2 1 GO! | Kenia | 6:30pm...3 2 1 GO! | Nikki | 6:30pm...3 2 1 GO! | Connor S | 6:30pm...3 2 1 GO! | Dan | 6:30pm...3 2 1 GO! |
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KIDS Tues 28 June 2022 Time Warmup Game Skill: Rope Climb foot work Toes to Rings 3 Rounds: 10 Toes to Rings 10 Burpee Box Jumps 20 Single Unders
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Luke D | 6:30pm...3 2 1 GO! | Kenia | 6:30pm...3 2 1 GO! | Nikki | 6:30pm...3 2 1 GO! | Connor S | 6:30pm...3 2 1 GO! | Dan | 6:30pm...3 2 1 GO! |
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