WOD Blog
 | Fri, Apr 22 2022 |  |
| Friday 22 April 2022 | Warm Up 22 April 2022 |
Friday 22 April 2022
(Rounds, Rx2, Rx3)
Weightlifting: (12 minute time cap)
Back Squat
EMOM x 3 sets
Min 1: 1 @ 80%
Min 2: 5 @ 70%
Min 3: 10 @ 50%
Min 4: Rest
RX 3:
Min 1: 1 @ Heavy
Min 2: 3 @ Moderate
Min 3: 5 @ Light
Min 4: Rest
THEN:
Amrap for 20 minutes of:
12 Burpee on to a plate 45/25
400m Run
RX 2:
9 Burpee on to a plate
400m Run
RX 3:
9 Burpees
200m
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| 1st | 6 + 12 Rx | Nichole Fri, Apr 22, 2022 | | 2nd | 3+12 Rx | DeVonna Fri, Apr 22, 2022 | | 3rd | 7 Rx3 | Samantha Sy Fri, Apr 22, 2022 | | 1st | 6+13 Rx | Dylan Wa Fri, Apr 22, 2022 | | 2nd | 6+12 Rx | Adam D Fri, Apr 22, 2022 | | 3rd | 6 Rx | Tim G Fri, Apr 22, 2022 |
| Nick T | 0 Rx3 | Open | | Chris G | 6 Rx | | | Dave | 4 + 12 Rx2 | | | Mauricio | 4 + 10 Rx2 | | | Sydney N | 5 + 13 Rx2 | | | Caitlyn | 0 | Open | | Nichole | 6 + 12 Rx | | | Andrew b | 5 + 9 Rx2 | | | Paige b | 4 + 10 Rx2 | | | David N | 5 + 13 Rx | | | Dylan Wa | 6+13 Rx | | | Charles S | 5+9 Rx | | | Ben Bar | 5+12 | scaled | | Melanie | 5+4 Rx | | | Gena | 5+9 Rx3 | | | Molly O | 5+12 Rx | | | Autumn | 6+10 Rx | | | Silver-Leigh | 5+12 Rx | | | Jenica | 5+13 Rx | | | Adam D | 6+12 Rx | | | Jeffrey D | 5+13 Rx | | | Samantha Sy | 7 Rx3 | | | Eric D | 5+12 Rx | | | Sam Re | 4 Rx | | | Josie | 5 Rx | | | Charles R | 7+5 Rx | | | Jennifer A | 6+12 Rx | | | Megan P | 4+6 Rx | | | Mela | 4 Rx | | | Ben K | 2+13 Rx | | | Tim G | 6 Rx | | | Beth W | 4+12 Rx | | | DeVonna | 3+12 Rx | | | grant b | 6+5 Rx | | | Casey | 5+12 Rx | |
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Warm Up 22 April 2022
(No Results Tracked)
A. General
EMOM 4 mins:
Min 1- 6 alternating dynamic spiderman stretch + 6 Full squat T spine rotations
Min 2: Run 100m
B. Mobility
90/90 hip rotations
12 rotations (6/6)
C. Specific
Goblet squat hold + shift
3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set
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