WOD Blog
 | Thu, Dec 8 2022 |  |
| Thursday 8 December 2022 | Warm Up Thursday 8 December 2022 | TEENS Thursday 8 December 2022 | KIDS Thursday December 8 2022 |
Thursday 8 December 2022 (Rounds, Rx2, Rx3) STRENGTH 3 SETS of: 10/10 Split Jerk Stance light DB Press* 15 Banded Tricep Pushdowns 1:00 Hollow body hold on floor -Rest 1:00 b/t Sets- (pick up where you left off) (*All reps completed in natural Spilt Jerk Stance) 3 SETS AMRAP x 5 MINUTES 10 Push-Ups 15 Pull up 20 Hip Extensions -Rest 1:00 b/t Sets- Rx2 Difficult Jumping Pull up Rx3 Ring Rows
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| 1st | 7+10 Rx | Samantha Bu Thu, Dec 8, 2022 | | 2nd | 7+10 Rx3 | Erin B Thu, Dec 8, 2022 | | 1st | 7+25 Rx | Luke Sy Thu, Dec 8, 2022 | | 2nd | 7+10 Rx | Ben Bar Thu, Dec 8, 2022 | | 3rd | 6+25 Rx | Anthony Thu, Dec 8, 2022 |
| Nick T | 0 | Open | | Caity R | 3+32 Rx2 | | | Lori A | 5 Rx3 | | | Jules | 6+10 Rx | | | Jacob Br | 5+11 Rx | | | Corey | 4+20 Rx2 | | | Chip | 3+15 Rx | | | Samantha Bu | 7+10 Rx | | | Kristie W | 7+1 Rx3 | | | Eric D | 5+12 Rx | | | Erin B | 7+10 Rx3 | | | Bill | 4 Rx3 | | | Sierra | 6+12 Rx3 | | | Amy S | 6+18 | Mod | | Natalie M | 6+5 | Mod | | Ben Bar | 7+10 Rx | | | Kelli | 7+8 Rx3 | | | Shelley S | :) Rx3 | | | Chris G | 7+3 Rx | | | Sam Re | 8+12 Rx | | | Anthony | 6+25 Rx | | | Nilsson | 6+11 Rx | | | Tim G | 6+2 Rx | | | Amanda Lo | 5 Rx | | | Rees | 6+14 Rx2 | | | Brian H | 6 Rx | | | Josh Br | 5+11 Rx2 | | | Jake L | 6+4 Rx | | | Darcy C | 5+27 Rx2 | | | Caitlyn | 7+17 Rx | | | Nick N | 8+20 Rx3 | 10-10-10 reps | | Mandy N | 12 Rx3 | Mod | | Jenni | 4+36 Rx3 | | | Autumn | 6+13 Rx3 | Mod | | Tobie | 8+5 Rx | | | Luke Sy | 7+25 Rx | |
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Warm Up Thursday 8 December 2022 (Time) 5min AMRAP: 8 Banded Strict Press 8 Ring Rows 10 Hollow Body Rocks 5/5 Glute Bridges 5 Jump & Lands (split jerk position) Mobility: Twisted Cross Holds Elevated Child's Pose (hands reaching towards scaps) Figure 4 Stretch *Strength/Skill* Pre WOD 5 Scap Retracts 3-5 Strict Pull Ups 5 Kip Swings 5 Pull Ups 5 Push Ups 5 Hip Extensions
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TEENS Thursday 8 December 2022 (Time) 3 SETS: 3 kick ups (:10 hold) 5 negative HSPU *rest as needed 4:00 AMRAP x 3 8 push press 8 burpees over bar 8 box step overs (w slamball) *rest 2mins between rounds
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KIDS Thursday December 8 2022 (Time) a) stations: 3 rounds -wall sit -plank plate drag -agility ladder b) 14 min amrap -5 inchworms push ups -10 kb deadlifts -15 walking lunges -turf sprint
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