WOD Blog
 | Thu, Mar 9 2023 |  |
| Thursday 9 March 2023 | WarmUp Thursday 9 March 2023 | TEENS Thursday 9 March 2023 | KIDS Thursday |
Thursday 9 March 2023
(Rounds, Rx2, Rx3)
AMRAP 20 MINUTES
200m Run
6 Box Jumps (24/20)*
8 Hang Power Clean (135/85)
*Increase Box Jumps by 4 reps each
round. Mandatory step-down
Rx2 115/65
Rx3 20/16 | 75/45
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| 1st | 7+12 Rx | Samantha Bu Thu, Mar 9, 2023 | | 2nd | 6 Rx | Amanda Lo Thu, Mar 9, 2023 | | 3rd | 6+14 Rx2 | Darcy C Thu, Mar 9, 2023 | | 1st | 7+24 Rx | Tobie Thu, Mar 9, 2023 | | 2nd | 7+11 Rx | William K Thu, Mar 9, 2023 | | 3rd | 6+26 Rx | Luke Sy Thu, Mar 9, 2023 |
| Jacob Br | 6+1 Rx | | | Nick T | 6+7 Rx | | | Gretchen | 3 | scaled | | Caity | 4+4 Rx2 | | | Kim K | 6 Rx3 | | | Dan | 6+11 Rx3 | | | Mauricio | 6 Rx3 | | | David G | 4+1 Rx3 | | | Ryan S | 5+16 Rx3 | | | Samantha Bu | 7+12 Rx | | | Venkata | 3 Rx3 | | | Prathap | 5+1 Rx2 | | | Luke Sy | 6+26 Rx | | | Bill | 6 Rx3 | | | Lauren K | 7+36 Rx | | | Jasmin | 5 Rx | | | Kelley P | 5+12 Rx | | | apurva | 4+6 Rx3 | | | Ben S | 6+16 Rx | | | Jennifer A | 7+13 Rx | | | Joseph B | 5+28 Rx | | | Kate D | 7+35 Rx3 | 250 Row/step-ups/85# | | Amanda Lo | 6 Rx | | | Tobie | 7+24 Rx | | | Darcy C | 6+14 Rx2 | | | Léa | 6+11 Rx2 | | | Graham | 6+13 Rx | | | Matt S | 5+6 Rx2 | | | Sam ra | 6+8 Rx2 | | | Amy S | 5+1 Rx | | | Kristie W | 7 Rx3 | RX2 weight | | April | 6+14 Rx3 | | | Chris G | 6+36 Rx | Bike | | Noah Ma | 6+15 Rx | Bike | | Emily K | 7+34 Rx | | | Elijah | 6 Rx2 | | | Jenni | 6 Rx3 | | | Mandy N | 7 Rx3 | | | Jules | 8 Rx | | | William K | 7+11 Rx | | | Jason J | 5+11 Rx2 | | | Elaine J | 5+1 Rx3 | | | Avinash | 5+10 Rx3 | |
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WarmUp Thursday 9 March 2023
(Time)
Tabata: (:20//:10)
Bunny Hops
Scoops
Samson Lunges
Alt. Figure 4
Leg Swings (L)
Leg Swings (R)
Broad Jumps
Alt. Cossack Lunges
400m Run
Mobility:
Elevated Pigeon Pose
Elevated Child's Pose
Calf Stretches
Barbell WarmUp:
5 Goodmornings
5 Back Squats
5 High Pulls
5 Hang Muscle Cleans
5 Hang Power Cleans
*Load Bar*
Practice:
100m Run
3-5 Box Jumps
3-5 Hang Power Cleans
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TEENS Thursday 9 March 2023
(Time)
1k Row
*Rest 5mins*
-THEN-
OPEN 23.3-ish
12mins to Complete:
3 Wall Walks
50 Jump Rope
15 Hang Snatches
3 Wall Walks
50 Jump Rope
12 Hang Snatches
-directly into-
15 HR Push Ups
50 Jump Rope
9 Hang Snatches
15 HR Push Ups
50 Jump Rope
6 Hang Snatches
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KIDS Thursday
(Time)
a)
EMOM 5 -5 strict press
EMOM 5 - 5 push press
EMOM 4- 3 split jerk
B) deck of cards- partner
-hearts: sit ups
-diamonds: walking lunges
-clubs: ring rows
-spade: box jumps
- ace: kb swings
-joker: db push press
-king/queen: 100 m run
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