WOD Blog
 | Thu, Dec 29 2022 |  |
| Thursday 29 December 2022 | Warm Up Thursday 29 December 2022 | TEENS Thursday 29 December 2022 | KIDS Thursday 27 December 2022 |
Thursday 29 December 2022 (Time, Rx2, Rx3) EMOM x 7 MINUTES* 3 Hang Power Clean *Start Light and build beyond workout weight. WORKOUT 4 SETS 50 Double Unders 8 Hang Power Clean (155/105) 25 Double Unders 4 Hang Power Clean Rx2: (:40//:20 DU Practice) | (115/75) Rx3: (2:1 Singles) | (75/45) -Rest :30 b/t Sets- (Score is Time)
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| 1st | 13:26 Rx2 | Hillary Thu, Dec 29, 2022 | | 2nd | 10:33 Rx3 | DeVonna Thu, Dec 29, 2022 | | 3rd | 11:09 Rx3 | Alice Thu, Dec 29, 2022 | | 1st | 11:16 Rx | Ben Bar Thu, Dec 29, 2022 | | 2nd | 12:22 Rx2 | Charles S Thu, Dec 29, 2022 | | 3rd | 13:20 Rx2 | Anthony Thu, Dec 29, 2022 |
| DeVonna | 10:33 Rx3 | 55 | | Angela C | 9:52 Rx3 | | | Ben Bar | 11:16 Rx | | | David G | 12:17 Rx3 | | | Michelle M | 12:31 Rx3 | | | Michael M | 12:40 Rx3 | 85 | | Chip | 10:58 Rx3 | 95 | | Bill | 13:46 Rx3 | | | Chris G | 13:13 Rx2 | | | Blake | 13:01 | Scaled | | Alice | 11:09 Rx3 | | | Jennifer A | Open | scaled | | Ben S | 15:40 Rx | | | Anthony | 13:20 Rx2 | | | Sam Re | 7:56 Rx | | | Kelley P | 11:23 | Scaled | | Darcy C | 8:51 Rx2 | | | Amy S | 12:04 Rx2 | Dubs | | Hillary | 13:26 Rx2 | | | Charles S | 12:22 Rx2 | #155 | | Val | 8:20 Rx2 | |
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Warm Up Thursday 29 December 2022 (Time) AMRAP x 5 MINUTES 10 Calf Raises 30 Single Unders :15 Bar Dead Hang 10 Alt. Elbow Punches Into… AMRAP x 5 MINUTES 20 Double Unders 8 Barbell Good Mornings 8 Hang High Pulls 8 Hang Muscle Cleans
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TEENS Thursday 29 December 2022 (Time) 8min EMOM: 1- 6 Deadlifts 2- :20 Bike Sprint *working up to wod weight & pace 15min EMOM 1- 6 Burpees Over Bar + 4 Deadlifts 2- :40 Max Cal Bike 3- Rest *score is bike cals
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KIDS Thursday 27 December 2022 (Time) a) skill: backsquat 4x: 6 backsquat + 12 plank plate pass through *rest 2:00 in between sets b) 15 min AMRAP: -10 ring rows -10 box jumps -walking lunge (from rig area to turf) -farmers carry -7 burpees
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