WOD Blog
 | Tue, Dec 20 2022 |  |
 | Welcome: Prathap |
| Tuesday 20 December 2022 | Warm Up Tuesday 20 December 2022 | TEENS Tuesday 20 December 2022 | KIDS Tuesday 20 December 2022 |
Tuesday 20 December 2022 (Max Time, Rx2, Rx3) STRENGTH EMOM x 8 MINUTES MIN 1 - :40 Strict Pull-Ups MIN 2 - :40 Shuttle Runs Rx 2&3 Negative Pull ups 4 SETS ON A 4:00 RUNNING CLOCK... 200m Run 16 Slam Balls 30/25 12 Pull-Ups 8 Toes to Bar Max Plank Hold in Time Remaining -No Additional Rest b/t Sets- (Score is Total Time in Plank Hold) Rx2 20/15 | Difficult Jumping PU | T2E Rx3 10 | Ring Rows | T2Post
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| 1st | 3:54 Rx | Samantha Bu Tue, Dec 20, 2022 | | 2nd | 3:07 Rx3 | Alice Tue, Dec 20, 2022 | | 3rd | 2:35 Rx3 | Léa Tue, Dec 20, 2022 | | 1st | 4:40 Rx | John B Tue, Dec 20, 2022 | | 2nd | 3:24 Rx | Luke Sy Tue, Dec 20, 2022 | | 3rd | 2:10 Rx | Ben Bar Tue, Dec 20, 2022 |
| Angela C | 4:34 Rx3 | | | Gretchen | :) Rx3 | | | Cam N | 1:43 Rx | | | Caity R | 1:02 Rx2 | | | Jacob Br | :55 Rx | | | Mauricio | 1:30 Rx2 | | | Ben Bar | 2:10 Rx | | | Luke Sy | 3:24 Rx | | | Sierra | 2:10 Rx3 | | | Bill | 3:05 Rx3 | | | Natalie M | 2:10 Rx3 | | | Autumn | 2:04 Rx2 | | | Dan | 5:05 Rx2 | | | Mandy N | 2:10 Rx2 | | | Jennifer A | 3:40 Rx | | | Blake | 0:00 Rx | “Happy to be here” | | Tim G | 1:17 Rx | | | Justin B | 4:15 Rx3 | BOR | | Lauren K | 4:10 Rx | | | Justin Fe | 4:00 Rx | | | Sam Re | 4:15 Rx3 | BOR | | Anthony | :45 Rx | | | Codey | 0:00 | Open | | Jake L | :45 Rx | | | April | 4:49 | Scaled | | Samantha Bu | 3:54 Rx | | | Hillary | 2:10 Rx | | | Joseph B | :50 Rx2 | | | Charles S | 1:00 Rx | | | Kim K | 2:03 Rx3 | | | Emily K | 4:20 Rx | | | Léa | 2:35 Rx3 | | | Amanda Lo | 2:44 Rx2 | | | Alice | 3:07 Rx3 | | | Shelli A | 2:18 Rx3 | | | John B | 4:40 Rx | |
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Warm Up Tuesday 20 December 2022 (Time) 1-2 ROUNDS 10 Elevated Calf Raises w/:02 pause in bottom stretch 10 Ring Rows :25 Dead Bar Hang 10/10 Leg Swings (side to side or forward/back) Into… AMRAP x 6 MINUTES 100m Run 10 Alt. Plank Rotations 10 Hollow Rocks + 10 Superman Arch Rocks 10 Slam Ball Ground to Overhead (no slamming) Mobility: Banded Shoulder Stretches 5 Scap Retracts 1-3 Negatives 4 Shuttles POST STRENGTH: 5 SM/HB (:01 hold in each) 3 Half Pull Ups (emphasis on hip pop) 3 Kipping Pull Ups 5 Knee Raises 3 T2E 3 T2B 5 Slamballs
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KIDS Tuesday 20 December 2022 (Time) a) practice wall walks b) stations 4 rounds: 30 sec work, 30 rest -bear crawl -wall balls -ring rows -burpees
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