WOD Blog
 | Tue, Oct 18 2022 |  |
 | Happy Birthday: Kenia & Navaneetha |
| Tuesday 18 October 2022 | Warmup 18 October 2022 | TEENS Tues 18 October 2022 | KIDS Tuesday 18 October 2022 |
Tuesday 18 October 2022 (Reps, Rx2, Rx3) 4 SETS 2 Bottom to Half Pull-Ups* + :03 C2B or Chin Over Bar Hold + 2 Top to Half Pull-Ups + 2 Strict Pull-Ups -Rest as Needed b/t Sets- *Option Negatives, Rings or assisted 'TABATA' 8 ROUNDS EACH, :20 ON / :10 OFF TABATA 1 - Bike TABATA 2 - Pull Ups TABATA 3 - Double Unders (2.1 SU) TABATA 4 - Russian KBS (53/35) -No Additional Rest b/t Tabatas- Rx2: Jumping Pull ups Rx3: ring rows Rx2: 35/26 Rx3: 26/18 Score total reps
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| 1st | 448 Rx | Samantha Bu Tue, Oct 18, 2022 | | 2nd | 347 Rx | Nichole Tue, Oct 18, 2022 | | 3rd | 335 Rx2 | DeVonna Tue, Oct 18, 2022 | | 1st | 462 Rx | Luke Sy Tue, Oct 18, 2022 | | 2nd | 262 Rx | Tim G Tue, Oct 18, 2022 | | 3rd | 229 Rx | Nilsson Tue, Oct 18, 2022 |
| DeVonna | 335 Rx2 | | | Angela C | 343 Rx3 | | | Lori A | 342 Rx3 | Dubs, 26# | | Caity R | 305 Rx2 | | | Emily K | 457 Rx | | | Lauren K | 401 Rx | | | Jacob Br | 406 Rx2 | | | Corey | :) Rx2 | | | David G | 216 Rx3 | | | Nichole | 347 Rx | | | Luke Sy | 462 Rx | | | Erin B | 373 Rx3 | | | Chip | 306 Rx3 | | | Tad | 357 Rx2 | | | Nilsson | 229 Rx | | | Bill | 205 Rx3 | | | Charlie E | 250 Rx3 | | | Tim G | 262 Rx | | | Blake | 236 Rx | | | Jennifer A | 212 Rx | | | Kate D | 251 Rx | | | Kristie W | 410 Rx2 | | | Adam D | 399 Rx2 | | | Autumn | Open | scaled | | Anthony | 199 Rx | | | Sam Re | 430 Rx | | | Ben S | 312 Rx | | | Ben K | 248 Rx3 | | | Jake L | 381 Rx | | | Rees | 201 Rx2 | | | Val | 378 Rx | | | Charles S | 228 Rx | | | Hillary | 248 Rx | | | Jordan A | 290 Rx3 | | | Samantha Bu | 448 Rx | | | Jenni | 330 Rx3 | | | Shelli A | 333 Rx3 | | | Léa | 298 Rx3 | Du’s | | Andrea G | 269 Rx2 | | | Gisela | 418 Rx2 | |
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Warmup 18 October 2022 (Time) Foam Roll quads, lats, glutes 2 Rounds: 1:00 bike 30 singles 10/10 single arm rows :30 hollow hold into... 2 Rounds: 1:00 mod bike 30 double unders 15 ring row :30 glute bridge hold Mobility: couch strech lat stretch
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TEENS Tues 18 October 2022 (Time) 7min EMOM: pick a progression Rope climbs 1/2 climbs 1 plank pull, 2 j hooks Seated j hook pulls 10min AMRAP: 1-2-3… (increase by 1 each round) Kick ups Power cleans T2B
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KIDS Tuesday 18 October 2022 (Time) a) 10 EMOM m1: 6 pvc front squat m2: max effort wall sit b) 12 min AMRAP -run 100 m -farmers carry - 8 box jumps - 8 kettlebell swings -8 burpees
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