WOD Blog
 | Thu, Sep 29 2022 |  |
| Thursday 29 September 2022 | Warm up Thursday 29 September | KIDS 29 Thursday September 2022 | TEENS 29 September 2022 |
Thursday 29 September 2022
(Reps, Rx2, Rx3)
16 min AMRAP
12/10 cal bike RX 2&3 10/8)
5 pwr clean (185/115, 155/95, 135/75)
15 GHD / Vup / Alt vup
(Score is Total rounds and reps)
POST-WORKOUT STRENGTH
EMOM x 9 MINUTES
MIN 1 - :45 Alt. KB Around the World
MIN 2 - :25/:25 Single Arm KB Overhead Hold
MIN 3 - 3/3 light TGU
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| 1st | 5+25 Rx | Samantha Bu Thu, Sep 29, 2022 | | 2nd | 6+10 Rx3 | Rhonda D Thu, Sep 29, 2022 | | 3rd | 6+6 Rx3 | Alice Thu, Sep 29, 2022 | | 1st | 6+14 Rx | Luke Sy Thu, Sep 29, 2022 | | 2nd | 6+12 Rx2 | Anthony Thu, Sep 29, 2022 | | 3rd | 7+14 Rx3 | John B Thu, Sep 29, 2022 |
| DeVonna | 5+13 Rx3 | | | Chris W | 0 | Open | | Caity R | 5+13 Rx3 | | | Jacob Br | 5+13 Rx3 | | | David G | 4 | scaled | | Eric D | 5+13 Rx | | | Michelle M | 5 Rx3 | | | Michael M | 5+5 Rx3 | | | Erin B | 5+13 Rx3 | | | Emily K | 7 Rx | | | Bill | 5 Rx3 | | | Léa | 5 Rx3 | | | Tad | 5 Rx3 | | | Anthony | 6+12 Rx2 | | | Shelley S | 6+3 Rx2 | | | Darcy C | 5+17 Rx3 | | | Sam Re | 8+6 Rx2 | | | Jules | 8 Rx | | | April | 5+10 Rx3 | 10 cal +GHD | | Samantha Bu | 5+25 Rx | | | Christy s | 7+25 Rx2 | #85 | | Kristie W | 5+25 Rx3 | GHD | | Val | 6+23 Rx3 | | | Mandy N | 7+3 Rx3 | | | Jenni | 6 Rx3 | GHD | | Tobie | 6+24 Rx | | | Beth W | 6+8 Rx3 | | | John B | 7+14 Rx3 | DL | | Kristine | 7+8 Rx3 | | | Dana S | 7+18 Rx3 | | | Matt S | 5+10 Rx3 | | | Alice | 6+6 Rx3 | | | Shelli A | 7 Rx3 | DL | | Amy S | 5+23 Rx2 | | | Luke Sy | 6+14 Rx | | | Rhonda D | 6+10 Rx3 | | | Jennifer A | 6+15 Rx2 | Rx mvmt w/ 105# |
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Warm up Thursday 29 September
(No Results Tracked)
WARM-UP
PVC work
2 rounds
10 Cal Bike
20 Alt. Plank Shoulder Taps
10 Barbell Romanian deadlift
10 alt vups
5 vups
5 high pulls
5 tall cleans
Mobility:
Wrist stretches
Banded Curtsey Lunges :30 per side
Couch stretch
Power clean
5*-4-3**-2-1
Increase weight until at WOD weight.
*7 GHD at half ROM
**5 GHD full ROM
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KIDS 29 Thursday September 2022
(Time)
A) EMOMx 10
M1: 5 elevated push ups
M2: max effort plank hold
B) 15 min AMRAP
-5kb deadlift
-10 airsquats
-5 push press
-burpee box jump over
*increase bbjo by 1 reap each round
| 0% | | | | 0% |
| Cora | 8:28 | scaled | | Elsa | 8:42 | scaled |
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TEENS 29 September 2022
(Time)
2 plank pulls
3 leg raises
3 j hooks
1 half climb
x2
5 rounds:
1 rope climb
8 front squats
4 push press
2 thrusters
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