WOD Blog
 | Tue, Aug 30 2022 |  |
 | Happy Birthday: Joe W & Taryn |
| Tuesday 30 August 2022 | Warm up Tuesday 30 August | KIDS Tuesday August 30 2022 | TEENS Tuesday 30 August 2022 |
Tuesday 30 August 2022
(Reps, Rx2, Rx3)
STRENGTH
EVERY 2:00 x 6 SETS* (TC: 12:00)
Clean Complex
3 Hang Muscle Cleans +
2 Hang Power Cleans +
1 Front Squat
*Keep All Sets Light to Mod (build to WOD wt)
THEN:
'THE HEAT'
AMRAP x 10 MINUTES
8 Front Squats (95/65)
8 Hang Power Cleans
RX 2:
'THE HEAT'
AMRAP x 10 MINUTES
8 Front Squats (65/45)
8 Hang Power Cleans
RX 3:
'THE HEAT'
AMRAP x 10 MINUTES
8 Front Squats (55/35)
8 Hang Power Cleans
| 100% |  | |  | 0% |
| 1st | 10 Rx | Samantha Sy Tue, Aug 30, 2022 | | 2nd | 9+4 Rx | Nichole Tue, Aug 30, 2022 | | 3rd | 13 Rx2 | Kelley M Tue, Aug 30, 2022 | | 1st | 12+2 Rx | Ben Bar Tue, Aug 30, 2022 | | 2nd | 11 Rx | Luke Sy Tue, Aug 30, 2022 | | 3rd | 10+13 Rx | Nick T Tue, Aug 30, 2022 |
| Chris W | 11 Rx | | | Nick T | 10+13 Rx | | | DeVonna | 7 Rx3 | | | Lori A | 8 Rx3 | | | Angela C | 8+3 Rx3 | | | Kelley M | 13 Rx2 | | | Caity R | 9+1 Rx2 | | | Emily K | 11+14 Rx | | | April | 8 Rx2 | | | Jacob Br | 6+11 Rx | | | Corey | 8 Rx3 | | | Jules | 11+13 Rx | | | Ben Bar | 12+2 Rx | | | Mauricio | 6+8 Rx2 | | | David G | 4 Rx3 | | | Nichole | 9+4 Rx | | | Nilsson | 7+8 Rx | | | Andrew b | 10 Rx2 | | | Paige b | 7+8 Rx3 | | | Dylan Wa | 0 | Open | | Chip | 7+7 Rx2 | | | Erin B | 7 Rx3 | | | Tad | 7 Rx2 | | | Naomi | 8 Rx | | | Johnathan | 4+9 Rx | | | Sierra D | 8+8 Rx3 | | | Bill | 6 Rx3 | | | Kelsey T | 12 Rx | | | Melanie | 10 Rx2 | | | James T | 11+5 Rx | | | Ben S | 8+4 Rx | | | Tim G | 7+10 Rx | | | Blake | 8 Rx | | | Ben K | 10 Rx2 | | | Sam Re | 12+6 Rx | | | Autumn | Open | Open | | Jake L | 7+2 Rx | | | Samantha Sy | 10 Rx | | | Joseph B | 8+8 Rx | | | Alex L | 7+3 Rx | | | Redj | 6+2 Rx2 | | | Kim K | 8 Rx2 | | | Tobie | 11+8 Rx2 | | | Amanda Lo | 9+8 Rx | | | John B | 10 Rx | | | Josh O | 7+4 Rx | | | Charles S | 8+13 Rx | | | Kate D | 12+2 Rx | | | Olivia D | 8 Rx3 | | | Kristine | 8+6 Rx3 | | | Shelli A | 14 | Scaled | | Jenni | 6 Rx2 | | | Jennifer A | 12+5 Rx | | | William K | 11+3 Rx | | | Charles R | 14+5 Rx | | | Léa | 6+15 Rx3 | | | Justin B | 6 Rx | | | Luke S | 7+8 Rx2 | | | Ashley P | 10+4 Rx3 | | | Luke Sy | 11 Rx | |
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Warm up Tuesday 30 August
(No Results Tracked)
WARM-UP
400m Run or if no run (2:00 Cardio Choice)
Into...
2 ROUNDS
4 Burpee Broad Jumps
6 Empty Barbell Upright Rows
8 Wide Stance Squats
Into...
2 ROUNDS
4 Burpee Tuck Jumps
6 Empty Barbell Clean Deadlifts
8 Narrow Stance Squats
Into...
400m Run or (2:00 Cardio Choice)
Pre-Strength: (Bare Bar)
5 Hang High Pulls
5 Hang Muscle Cleans
5 Hang Power Cleans
10 Alt Lunge steps
5 Front Squats
1min wrist stretch
| 0% | | | | 0% |
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KIDS Tuesday August 30 2022
(Time)
agility stations:
-agility ladder
-small hurdles
-box jumps
WOD: 21-15-9
-kettle bell deadlifts
-single unders
| 0% | | | | 0% |
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TEENS Tuesday 30 August 2022
(Time)
Every 2mins x 6 -
1 deadlift
1 hang power clean
1 power clean
*max plank hold
10min AMRAP
8 deadlifts
8 hang power cleans
100m run
| 0% | | | | 0% |
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