WOD Blog
 | Thu, Sep 22 2022 |  |
| Thursday 22 September 2022 | Warm up Thursday 22 September | TEENS Thursday 22 September 2022 | KIDS 22 September 2022 |
Thursday 22 September 2022 (Time, Rx2, Rx3) WORKOUT (TC: 20:00) 5 ROUNDS FOR TIME 3 Deadlifts (275/185) 50m KB Farmer Carry (53/35) 7 Strict Pull-Ups 14 Alt. SA Russian KB Swings RX 2: WORKOUT 5 ROUNDS FOR TIME 3 Deadlifts (185/135) 50m KB Farmer Carry (35/26) 7 Strict Negative Pull-Ups 14 Alt. SA Russian KB Swings RX 3: WORKOUT 5 ROUNDS FOR TIME 3 Deadlifts (135/95) 50m KB Farmer Carry (26/15) 7 Strict Kneeling Pull-Ups 14 Alt. SA Russian KB Swings
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| Angela C | 11:38 Rx3 | | | Nicole Ra | 11:30 Rx3 | | | Joshua h | 14:30 Rx2 | | | Caity R | 13:09 Rx3 | | | Jules | 16:29 Rx | | | Mauricio | 12:40 Rx3 | | | Paige b | 12:47 Rx3 | | | Andrew b | 12:54 Rx3 | | | Luke Sy | 12:07 Rx | | | Eric D | 12:11 Rx | | | Darcy C | 10:11 | scaled | | Tad | 11:21 Rx3 | | | Johnathan | 12:15 Rx3 | | | Ashley S | 10:28 Rx3 | | | Travis | 11:42 Rx2 | | | Bill | 15:30 Rx3 | | | Adam D | 13:39 Rx2 | | | Chip | 10:22 Rx3 | | | Kelley P | 9:37 Rx3 | | | Autumn | 9:39 Rx3 | | | Charlie E | 9:56 Rx2 | | | Anthony | 11:07 Rx2 | | | Ben S | 12:03 Rx | | | Sam Re | 11:42 Rx | | | Shelley S | 11:18 Rx2 | | | Ben K | 12:24 Rx2 | | | J.P. | 11:01 Rx | | | Kristie W | 10:24 Rx3 | | | Jake L | 14:50 Rx2 | | | Chris G | 12:50 Rx | | | Val | 11:35 Rx2 | | | Alex L | 14:30 Rx2 | | | April | 10:41 Rx3 | 26/95 | | Hillary | 11:57 Rx2 | | | Lynn S | 11:14 Rx2 | | | Kristine | 10:07 Rx3 | | | John B | 8:25 Rx | | | Tobie | 13:14 Rx2 | | | Charles S | 12:21 Rx2 | | | Josh O | 12:44 Rx2 | |
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Warm up Thursday 22 September (No Results Tracked) WARM-UP Run 200 meters 10 PVC pass throughs / figure 8s / good mornings / leg swings 2 ROUNDS 10 PVC hinges 10 Ring Rows :10 Dead Hang + 10 Scap pulls Into... 2 ROUNDS 10 DBL KB Deadlifts 5 Scap C.A.R.s 5/5 Single Arm Russian KB Swing Mobility: Forearm/wrist stretches EXTENDED WARM-UP EMOM x 8 MINUTES MIN 1 - 5 Deadlifts* MIN 2 - :15 Active Hang + 3-5 Strict Pull-Ups or negatives or kneeling *Start Moderate and build up to workout weight.
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TEENS Thursday 22 September 2022 (Time) Strength: every 1:30 for 6 sets 2 deadlifts + 2 hang power cleans -then- 15min EMOM: 1- 50m run + 6 hang power cleans 2- max distance row 3- rest
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KIDS 22 September 2022 (Time) -skill: jerks -WOD: 15 min AMRAP -10 ring rows -5 inchworm to push -15 airsquats -plate push
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| Jamesleigh | 6+5 | scaled | | Brinkley | 6+12 | scaled |
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