WOD Blog
 | Thu, Jul 7 2022 |  |
| Thursday 7 July 2022 | Warm Up Thursday 7 July 2022 | TEENS Thursday 5 July 2022 | KIDS Thursday 7 July 2022 | Other Results |
Thursday 7 July 2022 (Time, Rx+, Rx2, Rx3) A. Weightlifting (TC: 15 mins) Back squat 2 x 8 @ 65% 2 x 6 @ 75% Rest 2-3 minutes between sets Rx 3 4 x 6 @ moderate Then... 5 rounds for time (TC: 18 mins) 6 Deadlifts 275/185lbs 3 Ring Muscle-ups 200m Run Rest 30 seconds between rounds RX+: Strict RMU Rx 2 6 Deadlifts @ 225/125lbs 3 Band assisted Strict muscle ups 200m run Rx 3 6 Deadlifts @ Good form 3 Band assisted strict chin ups 3 Push ups 200m run
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| 1st | 13:15 Rx3 | Samantha Sy Thu, Jul 7, 2022 | | 2nd | 13:59 Rx3 | DeVonna Thu, Jul 7, 2022 | | 3rd | 15:04 Rx3 | Lynn S Thu, Jul 7, 2022 | | 1st | 10:39 Rx+ | John B Thu, Jul 7, 2022 | | 2nd | 16:43 Rx | Luke Sy Thu, Jul 7, 2022 | | 3rd | 13:06 Rx2 | Charles S Thu, Jul 7, 2022 |
| Samantha Sy | 13:15 Rx3 | | | Kristie W | 12:48 Rx3 | | | Michelle M | 12:15 Rx3 | | | Michael M | 12:35 Rx3 | | | Hillary | 12:24 Rx3 | | | Emma E | 14:02 Rx3 | | | Mandy N | 12:56 Rx3 | | | Chip | 12:02 Rx3 | | | Charles S | 13:06 Rx2 | | | Nancy J | 13:33 Rx3 | | | Keith P | 12:14 Rx3 | | | DeVonna | 13:59 Rx3 | | | Caity R | 14:25 Rx3 | | | Matt R | 12:32 Rx3 | | | Eric D | 14:01 Rx3 | | | Luke Sy | 16:43 Rx | | | Paige b | 13:39 Rx3 | | | Emily K | 11:51 Rx | | | Bill | 15:02 Rx3 | | | Noah Ma | 14:10 Rx3 | | | Travis | 12:49 Rx3 | | | Ashley S | 13:45 Rx3 | | | Lynn S | 15:04 Rx3 | | | Ben K | 14:44 Rx3 | | | Redj | 16:35 Rx3 | | | Jake L | 14:22 Rx3 | | | Jenni | 15:20 Rx3 | | | Tim G | 12:16 Rx3 | | | Alex L | 15:39 Rx2 | | | Lara | 14:31 Rx3 | | | Val | 13:46 Rx3 | | | Amanda Lo | 13:01 Rx2 | | | Tobie | 13:57 Rx3 | | | John B | 10:39 Rx+ | | | Grace | 13:59 Rx3 | | | Shelli A | 12:27 Rx3 | | | Joshua h | 13:13 Rx3 | | | Kim K | 13:17 Rx3 | | | William K | 10:40 Rx | | | Jules | 9:37 Rx3 | | | Melanie | 12:25 Rx2 | | | Amy S | 12:37 Rx2 | | | Adam D | 15:33 Rx2 | | | Jeffrey D | 17:46 Rx3 | | | Dylan D | 13:51 Rx3 | | | Charles R | Open | scaled | | Jennifer A | Open | scaled | | Justin B | 14:01 Rx3 | |
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Warm Up Thursday 7 July 2022 (No Results Tracked) A. General 100m Run 25' samson stretch lunges 200m Run 25' Banded Monster Walk B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg C. Specific 3 sets 50’ Butt kicks 3-6 Deadlifts @ Ascending 3 Ring mu progression Ring mu progression Beginner: -Floor transitions, knees bent Intermediate: -Floor, legs straight, Banded sling shot drill Advanced: -Box transition
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TEENS Thursday 5 July 2022 (Time) Health Talk: The importance of hydration & How To eat your water Strength: Find a moderately heavy 7 rep Deadlift ‘Diane’ 21-15-9 Deadlifts Kneeling DB Strict Press
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KIDS Thursday 7 July 2022 (Time) Health Talk: the importance of hydration & How To Eat Your Water Teach: Slamball Clean 15min EMOM: Plate Push Single unders Jumping pull ups Slamball cleans Rest
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