WOD Blog
 | Thu, Jan 12 2023 |  |
| Thursday 12 January 2023 | Warm Up Thursday 12 January 2023 | KIDS Thursday 12 January 2021 | TEENS Thursday 12 January 2022 |
Thursday 12 January 2023 (Rounds, Rx2, Rx3) EVERY 3:00 x 3 SETS Build to a Moderate Weight of... 1 Thruster + 2 Front Squats + 1 Thruster -Rest w/ Time Remaining- THEN: AMRAP x 7 MINUTES 8 Back Squats (165/115 | 135/95 | 95/65) 10 Hand Stand Push-ups 200m Run -Rest 2:00- AMRAP x 5 MINUTES 6 Front Squats (135/95 | 95/65 | 45/35) 8 Hand Stand Push-ups 150m Run -Rest 2:00- AMRAP x 3 MINUTES 4 Thrusters (95/65 | 65/45 | 45/15) 6 Hand Stand Push-ups 100m Run (Score is Total Reps) Runs 50M = 1 Rep Rx2 : 4.3.2 WW Rx3: DB Press
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| 1st | 128 Rx | Samantha Bu Thu, Jan 12, 2023 | | 2nd | 115 Rx2 | Hillary Thu, Jan 12, 2023 | | 3rd | 140 Rx3 | Erin B Thu, Jan 12, 2023 | | 1st | 146 Rx | William K Thu, Jan 12, 2023 | | 2nd | 115 Rx | John B Thu, Jan 12, 2023 | | 3rd | 112 Rx | Ben Bar Thu, Jan 12, 2023 |
| DeVonna | 126 Rx3 | | | Angela C | 145 Rx3 | | | Nick T | 108 Rx | | | Caity R | 97 Rx3 | | | Jules | 136 Rx | | | Jacob Br | 129 Rx2 | | | William K | 146 Rx | | | Mauricio | 112 Rx3 | | | Margaret | 100 Rx3 | | | Ben Bar | 112 Rx | | | grant b | 141 Rx | | | Erin B | 140 Rx3 | | | Skye | 124 Rx3 | | | Bill | 118 Rx3 | | | Kelley P | 126 Rx2 | HSPU | | Anthony | 106 Rx2 | | | Autumn | 120 Rx2 | | | Ben S | 112 Rx | | | Hillary | 115 Rx2 | | | Nilsson | 108 Rx | | | Sam Re | 164 Rx | | | Samantha Bu | 128 Rx | | | Val | 126 | WW-PU-PU | | Jake L | 121 Rx2 | | | Amanda Lo | 126 Rx2 | | | John B | 115 Rx | | | Kip | 103 Rx3 | | | Tobie | 151 Rx | | | Graham | 105 Rx2 | RX weight and HSPU first AMRAP | | Rhonda D | 136 Rx3 | |
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Warm Up Thursday 12 January 2023 (Time) 3 ROUNDS 200m Run → 150m Run → 100m Run 4 Counter Balance Squats 4 Inch Worms w/Push-Up 4 Kick Ups 4 Empty Barbell Cuban Presses 4 Empty Barbell Up + Overs* *Front Rack to Back Rack to Front Rack = 1 Rep Mobility: 3/3 World's Greatest Stretch Frog Stretch Hold Overhead Stretch on Wall 3 DL 3 high pulls 3 muscle cleans 3 front squats 3 push press 3 back squats w/ light weight: 1 thruster 2 front squats 1 thruster PRE WOD 5 back squats 3 negative HSPU 3 HSPU
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KIDS Thursday 12 January 2021 (Time) a) 5 sets: 8kb deadlift 10 glute bridges 10 hollow body rocks rest 1:30 B) WOD- 5 rounds for time: -10 kb swings -10 cone hop overs -10 sit ups -5 elevated push ups
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