WOD Blog
 | Thu, Oct 20 2022 |  |
| Thursday 20 October 2022 | Warmup 20 October 2022 | TEENS Thursday 20 2022 | KIDS Thursday 20 October 2022 |
Thursday 20 October 2022 (Time, Rx2, Rx3) 4 ROUNDS of: 400m Run 100m Single Arm KB Suitcase Carry (R) (70/53) 15 T2B 100m Single Arm KB Suitcase Carry (L) 15 High Hang Pwr Cleans (95/65) Rx2: 53/35; Rx3: 35/26 Rx2: T2E; Rx3: Knee Raises Rx2: 75/55; Rx3: Bar
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| 1st | 26:30 Rx | Nichole Thu, Oct 20, 2022 | | 2nd | 26:47 Rx3 | Kenia Thu, Oct 20, 2022 | | 3rd | 24:19 | Samantha Bu Thu, Oct 20, 2022 | | 1st | 29:56 Rx | Tim G Thu, Oct 20, 2022 | | 2nd | 33:16 Rx | Anthony Thu, Oct 20, 2022 | | 3rd | 26:56 Rx2 | Angel Thu, Oct 20, 2022 |
| Nikki | 27:05 Rx3 | | | Caity R | 31:23 Rx2 | | | David G | 26:42 Rx3 | 3 rounds | | Nichole | 26:30 Rx | | | Joe W | 27:00 Rx3 | 3 rounds | | Sierra | 29:22 Rx2 | | | Amy S | 32:36 Rx2 | | | Michelle M | 33:54 Rx3 | | | Michael M | 29:29 Rx3 | | | Redj | 34:29 Rx3 | | | Tad | 26:36 Rx2 | | | Bill | 32:40 Rx3 | | | James T | 28:44 Rx | | | Kelsey T | 24:58 Rx3 | | | Kelley P | 33:43 Rx | | | Ashley S | 24:57 Rx3 | | | Travis | 26:23 Rx2 | | | Anthony | 33:16 Rx | | | Ben S | 29:25 Rx | | | Charlie E | 25:59 Rx3 | | | J.P. | 27:15 Rx | | | Sam Re | 26:34 Rx | | | Rees | 26:32 Rx3 | | | Josh Br | 27:21 Rx2 | | | Samantha Bu | 24:19 | Mod | | Elton | 27:17 Rx2 | | | Tim G | 29:56 Rx | | | Tobie | 29:07 Rx | | | Caitlyn | 31:42 Rx3 | | | Grace | 33:46 Rx2 | | | Matt S | 38:51 Rx | | | Dana S | 29:48 Rx3 | | | Jenni | 29:44 Rx3 | | | Angel | 26:56 Rx2 | | | Andrea G | 26:21 Rx2 | | | Jennifer A | 26:13 Rx | | | Kenia | 26:47 Rx3 | | | Gisela | 27:41 Rx3 | |
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Warmup 20 October 2022 (Time) 1 Round: 100m run 5 DB suitcase DL + :15 suitcase hold 5 scap retracts + 5 kips 5 empty barbell upright rows Mobility: barbell roll forearms banded courtsey lunges 5 kipping knee raises 5 t2e 5 t2b 5 high hang high pulls (bb @ pockets) 5 high hang muscle clean 5 high hang power cleans 2 minutes to stretch on your own
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TEENS Thursday 20 2022 (Time) Strength: 3 sets 2 bottom half VRR :05 upright hold 2 top half VRR 2 full VRR 4 Rounds: 15 Air Squats 10 Deadlits 8 Push Ups 10 alt Vups 30 Jump Rope
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KIDS Thursday 20 October 2022 (Time) a) skill: agility course b) WOD: deck of cards heart: sit ups diamonds: air squats clubs: kettle bell swings spade: ring rows jack: rest 1:00 queen: run king: 3 inchworms
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