WOD Blog
 | Tue, Mar 7 2023 |  |
 | Gymversary: Joe W(6) |
| Tuesday 7 March 2023 | Warm Up Tuesday 7 March 2023 | TEENS Tuesday 7 March 2023 | KIDS Tuesday 7 March 2023 |
Tuesday 7 March 2023
(Reps, Rx2, Rx3)
STRENGTH
EMOM x 7 MINUTES
5 'Library' Deadlifts*
*Start Moderate and build to Moderate-Heavy
2 SETS
AMRAP x 7 MINUTES*
3 Deadlift (255/175)
9 Ring Dips
12 Burpees Over Bar
-Rest 1:30 b/t Sets-
*Start where you left off*
Score: Rounds + Reps
Rx2 225 /155 | Contact dips
Rx3 155 / 115 | Box dips | Step overs
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| 1st | 6+14 Rx2 | Darcy C Tue, Mar 7, 2023 | | 2nd | 6+12 Rx2 | Shelli A Tue, Mar 7, 2023 | | 3rd | 6 Rx2 | Avinash Tue, Mar 7, 2023 | | 1st | 7+4 Rx | John B Tue, Mar 7, 2023 | | 2nd | 6+9 Rx | Ben Ba Tue, Mar 7, 2023 | | 3rd | 6+4 Rx | Tobie Tue, Mar 7, 2023 |
| DeVonna | 5+13 Rx3 | | | Jacob Br | 4+5 Rx | | | Nick T | 5+6 Rx | | | Angela C | 6+16 Rx3 | | | Gretchen | 7+3 | scaled | | Brian A | 5+18 Rx3 | | | Caity | 6 Rx3 | | | Shane S | 5+20 Rx3 | | | Kim K | 4+16 Rx3 | | | Dan | 7+1 Rx2 | | | Mauricio | 5+12 Rx3 | | | David G | 4+18 Rx3 | | | Ben Ba | 6+9 Rx | | | Ryan S | 5+3 Rx3 | | | Elaine T | 7+12 Rx3 | | | Sierra | 6+21 Rx3 | | | Kristie W | 6+22 Rx3 | | | Elijah | 6+3 Rx3 | | | Michelle M | 6+18 Rx3 | | | Michael M | 5+12 Rx3 | | | Erin B | 6 Rx3 | | | apurva | 4 Rx3 | | | Bharath | 5+12 Rx3 | | | Redj | 6+3 Rx3 | | | Bill | 7+8 Rx3 | | | Caitlyn | 7+19 Rx2 | | | Samantha Bu | 5+8 Rx2 | | | Josie | 4+3 Rx2 | | | Ben S | 4+3 Rx | | | Rees | 6+14 Rx3 | | | Amanda Lo | 7+22 Rx3 | 125# | | Tim G | 6+10 Rx2 | | | Joseph B | 6+12 Rx2 | 245# | | Val | 7+3 Rx3 | | | grant b | 6+15 Rx3 | 6 ring dips/rd | | Kristine | 8+18 Rx3 | | | Chip | 5+12 Rx2 | | | Lynn S | 4+3 Rx3 | | | John B | 7+4 Rx | | | Andrea R | 7+12 Rx3 | | | Lynda | 8+13 Rx3 | | | Darcy C | 6+14 Rx2 | | | Tobie | 6+4 Rx | | | Charles S | 6+5 Rx2 | | | Venkata | 5 Rx3 | | | Angel | 4+19 Rx3 | | | Kenia | 6+12 Rx3 | | | Gisela | 6+15 Rx3 | | | Shelli A | 6+12 Rx2 | | | Kate D | 6+3 | Mod | | Addie | 5+7 Rx3 | | | Sam ra | 6+12 Rx2 | | | Avinash | 6 Rx2 | | | Natalie | 9 | Mod |
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Warm Up Tuesday 7 March 2023
(Time)
EMOM x 8 MINUTES* (:40 ON // :20 OFF)
MIN 1 - BW Good Mornings → BB Good Mornings
MIN 2 - Push-Up to Pike → Hand Release Push-Ups
MIN 3 - BB Jefferson Curls → BB RDLs
MIN 4 - Up-Downs → Up-Downs Over Bar
*Progress to second movement in round 2
Mobility:
Pec Smash & Stretch
World's Greatest Stretch
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TEENS Tuesday 7 March 2023
(Time)
Strength: 3 Sets
10 Strict Press
100m Double KB Farmer Carry (heavy)
*Rest as needed b/t Rounds*
5 Rounds:
10 Thrusters
20 Alt Front Rack Lunges
30 Russian Twist
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KIDS Tuesday 7 March 2023
(Time)
a) strength: 4 sets
-5 deadlifts
-8 bench press
b) WOD: FOR TIME:
16-14-12-10-8-4-2
-burpee to target
-wall balls
*100 m run in between rounds
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