WOD Blog
 | Thu, Sep 15 2022 |  |
 | Happy Birthday: Lorenzo |
| KIDS 15 September 2022 | Thursday 15 September 2022 | Warm up Thursday 15 September | TEENS 20 September 2022 |
KIDS 15 September 2022 (Time) -skill: push jerks and split jerks -wod: 15 min AMRAP: - 10 ring rows - 5 inchworm to push up -15 mountain climbers -15 airsquat -plate push
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Thursday 15 September 2022 (Rounds, Rx2, Rx3) AMRAP x 4 MINUTES 12 Burpees RX 2: Frog Hops RX 3: Mod 12 Hand Release Push-Ups RX 3: elevated -Rest 1:00- AMRAP x 6 MINUTES 10 Burpees 10 Hand Release Push-Ups 10 Alt. DBL DB Farmer Step-Ups (35/25) (24/20) RX 2: (25/15) (20/16) RX 3: (15/10) (mod ht) -Rest 1:00- AMRAP x 8 MINUTES 8 Burpees 8 Hand Release Push-Ups 8 Alt. DBL DB Farmer Step-Ups 8 Renegade Rows
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| 1st | 9+18 Rx | Nichole Thu, Sep 15, 2022 | | 2nd | 7+37 Rx | Samantha Sy Thu, Sep 15, 2022 | | 3rd | 7+35 Rx3 | Erin B Thu, Sep 15, 2022 | | 1st | 9+19 Rx | Luke Sy Thu, Sep 15, 2022 | | 2nd | 7+6 Rx | Nilsson Thu, Sep 15, 2022 | | 3rd | 9+22 Rx2 | Tim G Thu, Sep 15, 2022 |
| Nick T | 0 | Open | | Angela C | 6+26 Rx3 | | | Caity R | 6+17 Rx2 | | | Lori A | 7+13 Rx3 | | | Corey | 5+22 Rx3 | | | Jules | 8+41 Rx | | | Mauricio | 6+10 Rx3 | | | Nichole | 9+18 Rx | | | Kristie W | 7+33 Rx2 | | | Darcy C | 6+46 Rx3 | | | Erin B | 7+35 Rx3 | | | Tad | 7+20 Rx2 | | | Bill | 5 Rx3 | | | Natalie M | 5+46 Rx3 | | | Ashley S | 6+51 Rx3 | | | Travis | 6+16 Rx2 | | | Malissa | 6+21 Rx2 | | | Linda B | 7+46 Rx3 | | | DeVonna | 6+23 Rx3 | | | Ben S | 8+6 Rx | | | Megan Coh | 7+37 Rx3 | | | Blake | 8 Rx2 | | | Sam Re | 8+29 Rx | | | J.P. | 7+10 Rx | | | Nilsson | 7+6 Rx | | | Tim G | 9+22 Rx2 | | | April | 6+29 Rx2 | | | Jake L | 7+21 Rx2 | | | Samantha Sy | 7+37 Rx | | | Kristine | 9+13 Rx3 | | | Luke Sy | 9+19 Rx | | | Tobie | 7+37 Rx | | | Amanda Lo | 9+25 Rx | | | Dana S | 7+40 | scaled | | Matt S | 6+41 Rx2 | | | Jacob Bu | 7+17 Rx2 | |
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Warm up Thursday 15 September (No Results Tracked) WARM-UP EMOM x 6 MINUTES MIN 1 - 6 Up Downs + 12 Scap Push Ups MIN 2 - 12 Plank Shoulder Taps + 12 Plank Hip Taps MIN 3 - 6 Lunges + 6 Step-Ups EXTENDED WARM-UP 3 SETS* 10/10 Supported DB BOR 10/10 Single Leg Box Squat *Moderate weight on BOR. No additional weight on the SL Box Squat. -Rest as Needed b/t Sets- Pre- WOD 4 HR push up 4 alt step ups 4 deficit push up (use dbs) 4 Renegade Rows
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TEENS 20 September 2022 (Time) Handstand progressions Kick ups - wall walks - walk to wall 16min AMRAP- 2-4-6-8-10-12.. Wallballs Russian twists Burpees *:30 of double under practice on dash
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