WOD Blog
 | Thu, Jan 5 2023 |  |
| Thursday 5 January 2023 | Warm Up Thursday 5 January 2023 | Kids and Teens Thursday 5 January 2023 |
Thursday 5 January 2023 (Time, Rx2, Rx3) FOR TIME 800m Run 50 Back Rack Lunges (95/65) 30 Toes to Bar 600m Run 40 Back Rack Lunges 25 Toes to Bar 400m Run 30 Back Rack Lunges 20 Toes to Bar (Score is Time) Rx2: (75/55) | (T2E) Rx3: (400m/400m/400m) | (45/25) | (Knee Raises)
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| 1st | 24:16 Rx | Samantha Bu Thu, Jan 5, 2023 | | 2nd | 16:45 Rx3 | Erin B Thu, Jan 5, 2023 | | 3rd | 19:54 Rx3 | Kristine Thu, Jan 5, 2023 | | 1st | 21:05 Rx | John B Thu, Jan 5, 2023 | | 2nd | 24:33 Rx | Nick T Thu, Jan 5, 2023 | | 3rd | 26:20 Rx | Jacob Br Thu, Jan 5, 2023 |
| Jules | 20:31 Rx | | | DeVonna | 24:35 Rx3 | | | Angela C | 21:31 Rx3 | | | Nick T | 24:33 Rx | | | Dan | 24:47 Rx2 | | | grant b | 26:15 Rx | | | Samantha Bu | 24:16 Rx | | | Kelley M | 18:55 | scaled | | Jenica | 16:11 Rx3 | | | Erin B | 16:45 Rx3 | | | Adam M | Open | scaled | | Sierra | 19:00 Rx3 | | | Autumn | 19:00 Rx3 | | | Ben S | 28:00 Rx | | | Darcy C | 28:44 Rx2 | | | Blake | 20:06 Rx3 | | | Shelley S | 29:15 Rx2 | | | Adam D | 25:41 Rx2 | | | Lauren K | 20:01 Rx | | | Kristie W | 22:05 Rx3 | 55 | | Rees | 21:27 | scaled | | April | 18:54 Rx3 | | | Amanda Lo | 19:00 Rx3 | | | Shelli A | Open | scaled | | Amy S | Open | scaled | | Tim G | 19:37 Rx3 | | | Mandy N | 20:21 Rx3 | | | Nick N | 18:02 Rx3 | | | Brian H | 22:05 | scaled | | Emily K | 22:46 | scaled | | Natalie M | 22:56 Rx3 | | | Tobie | 23:01 Rx3 | | | Rhonda D | 21:12 Rx3 | | | Ken | 29:23 Rx2 | | | Beth W | 24:28 Rx3 | | | Léa | 20:47 Rx3 | 800,TTE,25 | | Noah Ma | 25:09 Rx3 | | | Jennifer A | 24:12 Rx | | | Grace | 26:05 Rx2 | | | Matt S | 24:49 Rx2 | | | Kristine | 19:54 Rx3 | | | Sara T | 21:00 Rx3 | | | Kim K | 22:47 Rx3 | | | Jacob Br | 26:20 Rx | | | John B | 21:05 Rx | | | Cody T | 24:50 Rx2 | | | Graham | 26:03 Rx2 | |
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Warm Up Thursday 5 January 2023 (Time) WARM-UP 25ft Line Drills… Toe Walk Heel Walk Straight Leg Kicks Bear Crawl Crab Crawl Into… PART 2 2 ROUNDS 100m Run 10 Alt. Forward BW Lunges w/ hands behind head* 8 Kip Swings 6 Empty Barbell “Up + Overs”** *2nd Round: 10 Alt. Reverse BW Lunges. The hands behind the head focuses on an upright torso position before using a barbell. **Bar starts in the front rack position. Dip + punch overhead, then gently lower & absorb the barbell on the back rack. Behind the neck push press to bring back to the front rack. Mobility: Banded Curtsey Lunges w/ Shoulder Stretches 3/3 World's Greatest Stretch
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Kids and Teens Thursday 5 January 2023 (Time) 10mins of Monkey Play - working on ring and rig skills 12min EMOM (:40/:20) 1- Slamballs 2- Animal Race (bear, crab, duck, frog) / Suicide Runs (teens) 3- Slamball Pass Sit Ups
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