WOD Blog
 | Tue, Jan 3 2023 |  |
| Tuesday 3 January 2023 | Warm Up Tuesday 3 January 2023 | TEENS Tuesday 3 January 2023 | KIDS Tuesday 3 January 2023 |
Tuesday 3 January 2023 (Time, Rx2, Rx3) ON A 15:00 RUNNING CLOCK... Build to WOD weight in sets of 5 Overhead Squats EVERY 3:00 FOR 5 SETS... 20/15 Cal Bike 10 Overhead Squats (135/85) -Rest in Remaining Time- (Score is Slowest Set) Rx2: (95/65) Rx3: (15/10) | (Comfortable weight)
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| 1st | 2:22 Rx | Samantha Bu Tue, Jan 3, 2023 | | 2nd | 1:39 Rx3 | Erin B Tue, Jan 3, 2023 | | 3rd | 1:52 Rx3 | DeVonna Tue, Jan 3, 2023 | | 1st | 1:54 Rx | Noah Ma Tue, Jan 3, 2023 | | 2nd | 2:58 Rx | William K Tue, Jan 3, 2023 | | 3rd | 3:00 Rx | Luke Sy Tue, Jan 3, 2023 |
| Nick T | 2:59 Rx2 | 115 | | Angela C | 2:02 Rx3 | | | David G | 2:50 | FS/OHS | | Nikki | 2:50 Rx3 | 35 | | Jacob Br | 2:34 Rx2 | | | Ben Bar | 2:27 Rx2 | 115 | | grant b | 1:58 Rx | | | Jenica | 1:37 Rx3 | 15 | | Erin B | 1:39 Rx3 | 25 | | Kim K | 1:44 | 12cal/25 | | Autumn | 1:48 Rx3 | | | Tim G | 2:03 Rx2 | | | Ben S | 1:57 Rx2 | | | Jules | 1:53 Rx | | | Anthony | 3:00 Rx2 | | | Lauren K | 1:29 Rx | | | Cody T | 2:53 Rx3 | | | Blake | 2:01 Rx3 | | | Natalie M | 1:30 Rx3 | | | William K | 2:58 Rx | | | Emily K | 1:26 Rx | | | Sam Re | 1:39 Rx2 | | | Nilsson | 2:48 Rx2 | | | Kristie W | 1:37 Rx3 | | | Jordan A | 2:20 | Scaled | | Rees | 1:58 | Scaled | | Brian H | 2:30 Rx3 | | | April | 1:52 | Scaled | | Val | 2:05 Rx3 | | | Molly O | 1:52 Rx3 | 12cals | | Samantha Bu | 2:22 Rx | | | Justin B | 1:54 Rx2 | | | Luke Sy | 3:00 Rx | | | Kelley M | 0 | Open | | Amy S | 2:31 Rx3 | | | Noah Ma | 1:54 Rx | | | Léa | 1:55 Rx3 | | | Shelli A | 1:45 Rx3 | | | Rhonda D | 2:00 Rx3 | | | DeVonna | 1:52 Rx3 | | | Mandy N | 1:54 Rx3 | | | Nick N | 1:57 Rx3 | | | Dan | 1:40 Rx3 | | | P.C. | 1:42 Rx3 | Mod 3 rounds |
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Warm Up Tuesday 3 January 2023 (Time) 2:00 Bike (Min 1 = EZ / Min 2 = Mod) Into… AMRAP x 5 MINUTES 5 PVC Passes 10 PVC Alt. Overhead Lunges 5 Push-Up to Pike 10 Slow Mtn. Climbers Into... 2 Rounds: 8 Bottom Up Squats 8 Banded Overhead Squats 10ft Duck Walk Mobility: Tricep Smash Thoracic Opener on Foam Roller Pigeon Stretch Barbell Prep: 5 Snatch Deadlifts 5 Snatch High Pulls 5 Muscle Snatch 5 Snatch Balance 1 Snatch + 4 Overhead Squats
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TEENS Tuesday 3 January 2023 (Time) Power Cleans 8-6-4-6-8 :30 double under practice on dash ; :90 Rest 12min AMRAP: 5 Hang Power Cleans 10 Box Jump Overs 8 burpees
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KIDS Tuesday 3 January 2023 (Time) a) EMOM 8 -4 medball cleans b) For Time: 30-20-10 -walking lunges -db hop overs -push press -kb swings
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