WOD Blog
 | Thu, Jul 28 2022 |  |
 | Happy Birthday: Evion |
| KIDS Thursday 28 July 2022 | Warm up Thursday 28 July | Thursday 28 July 2022 | TEENS Thursday 28 July 2022 |
KIDS Thursday 28 July 2022
(Time)
A) Sprint Races:
-3 rounds of:
sled push (or plate push on turf) and sprint back
rest
B) WOD:
15 AMRAP
-10 kettle bell swings
-15 airsquats
-20 jump over elevated PVC
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| Colin P | 16 | scaled | | Nolan | 13 | scaled | | Timothy | 8 | scaled | | Lucy | 6 | scaled |
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Warm up Thursday 28 July
(No Results Tracked)
A. General
EMOM 4
Odd: Bike/Row/Ski
Even: PVC/Banded pull-aparts
B. Activation
Behind the neck Banded Y Press
2 x 10 reps, rest :30 between sets
C. Specific
Pull:
- 5 Snatch deadlifts
- 5 Pause* Snatch deadlifts
- 5 Hang Muscle Snatch (from pause position)
Full movement:
- 3 Pause power snatch *2s above knee
- 3 Power snatch
Metcon activation:
10 scap pulls
5 kip swings
5 of your pull-up
20 singles/20 doubles
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Thursday 28 July 2022
(Time, Rx2, Rx3)
Weightlifting: TC 15 minutes
Work up to a heavy set of
- 1 Power Snatch, Pause above the knee
- 1 Power Snatch
RX 3: 2 Power Snatch @ technical
THEN:
150-100-50 Double under (TC: 17 minutes)
50-30-10 Pull ups
50-30-10 Cal Row
RX 2:
100-50-25 Double under
30-20-10 Pull ups
40-20-10 Cal Row
RX 3:
100-50-25 Single under
30-20-10 RIng Rows
30-20-10 Cal Row
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| 1st | 11:59 Rx2 | Nichole Thu, Jul 28, 2022 | | 2nd | 13:52 Rx2 | Kelley M Thu, Jul 28, 2022 | | 3rd | 11:35 Rx3 | Lynn S Thu, Jul 28, 2022 | | 1st | 16:34 Rx | Luke Sy Thu, Jul 28, 2022 | | 2nd | 10:56 Rx3 | Chip Thu, Jul 28, 2022 | | 3rd | 11:41 Rx3 | Jacob Br Thu, Jul 28, 2022 |
| Nick T | 0 | Open | | Chris W | 0 | Open | | Kelley M | 13:52 Rx2 | | | Caity R | 13:19 Rx3 | | | Jacob Br | 11:41 Rx3 | | | Mauricio | 12:48 Rx3 | | | Mandy N | 14:59 Rx2 | | | Nick N | 11:31 Rx2 | | | Nichole | 11:59 Rx2 | | | Kristie W | 11:10 Rx3 | | | Michelle M | 13:16 Rx3 | | | Michael M | 13:05 Rx3 | | | Emily K | 17:00 Rx | | | Chip | 10:56 Rx3 | | | Bill | 17:00 Rx3 | | | Sierra D | 13:17 Rx3 | | | Darcy C | 14:39 Rx3 | | | Lynn S | 11:35 Rx3 | | | Eric D | 14:27 Rx2 | | | Ashley S | 11:56 Rx3 | | | J.P. | 16:39 Rx3 | | | Jules | 17:00 Rx | | | Molly O | 12:19 Rx3 | | | William K | 16:36 Rx | | | April | 13:36 Rx3 | | | Jake L | 17:00 Rx2 | Done! | | Josie | 15:34 Rx3 | | | Alex L | 17:00 Rx | Done! | | Luke Sy | 16:34 Rx | | | Amanda Lo | 16:02 Rx2 | | | Redj | 15:02 Rx3 | | | Luke D | 14:02 Rx3 | |
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TEENS Thursday 28 July 2022
(Time)
Gymnastics: abt 15mins to work on progressions for HS walk and pull ups
4 Rounds w/ a Partner:
A: 200m Run (100x2)
B: max pull ups
B. 200m Run
A. max wall walks
Rest 2:00
-swap
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