WOD Blog
 | Tue, Jan 17 2023 |  |
 | Happy Birthday: Saba |
| Tuesday 17 January 2023 | Warm up Tuesday 17 January 2023 | TEENS Tuesday 17 January 2023 | KIDS Tuesday 17 January 2023 |
Tuesday 17 January 2023 (Reps, Rx2, Rx3) Every Three minutes complete for 15 Minutes 5 Full Cleans 10 GHD situps *Build to a heavy 5 1.) AMRAP x 6 MINUTES 3-6-9-and so on... Front Squats (115/75) Toes to Bar (Score is Reps) -Rest 2:00- 2.) 3:00 to complete (Every second, after complete, add total reps to above) 20 Front Squats 15 Toes to Bar 10 Front Squats 5 Toes to Bar Rx2: 75/55 | T2E Rx3: 45/35 | Knee Raises
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| 1st | 131 Rx | Samantha Bu Tue, Jan 17, 2023 | | 2nd | 68 Rx2 | Josalin Tue, Jan 17, 2023 | | 3rd | 174 Rx3 | Kristine Tue, Jan 17, 2023 | | 1st | 151 Rx | Luke Sy Tue, Jan 17, 2023 | | 2nd | 138 Rx | John B Tue, Jan 17, 2023 | | 3rd | 134 Rx | William K Tue, Jan 17, 2023 |
| DeVonna | 89 | scaled | | Angela C | 160 Rx3 | | | Caity R | 60 Rx3 | | | Emily K | 184 Rx | | | Jules | 150 Rx | | | William K | 134 Rx | | | Dan | 154 Rx2 | T2b | | Margaret | 48 Rx3 | | | David G | 60 Rx3 | | | Ben Bar | 90 Rx | | | Michael M | 60 Rx3 | T2b | | Michelle M | 60 | scaled | | Erin B | 130 Rx3 | | | Bill | 70 Rx3 | | | Nilsson | 60 Rx | | | Autumn | 98 Rx2 | | | Jennifer A | 103 Rx | | | Lauren K | 158 Rx | | | Kelley P | 66 Rx | | | Blake | 65 Rx2 | | | Tim G | 70 Rx | | | Sam Re | 172 Rx | | | Shelley S | 117 Rx2 | | | Molly O | 124 Rx3 | | | Kate D | 74 Rx | | | Anthony | 36 Rx | | | Jake L | 105 Rx2 | | | April | 107 Rx3 | | | Jordan A | 60 Rx3 | | | Kristine | 174 Rx3 | | | Luke Sy | 151 Rx | | | Val | 95 Rx2 | | | Alice | 143 Rx3 | | | John B | 138 Rx | | | grant b | 108 Rx | | | Kip | 60 Rx3 | | | Amy S | 164 Rx3 | | | Dana S | 136 Rx3 | | | Matt S | 75 Rx2 | | | Samantha Bu | 131 Rx | | | Tobie | 138 Rx | | | Shelli A | 170 Rx3 | | | Darcy C | 75 Rx2 | | | Ken | 97 Rx2 | | | Charles S | 60 Rx | | | Rhonda D | 0 | Open | | Sara T | 62 Rx3 | | | Cody T | 75 Rx2 | | | Josalin | 68 Rx2 | | | Lynda | 140 Rx3 | | | Avinash k | 90 Rx3 | 65# |
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Warm up Tuesday 17 January 2023 (Time) WARM-UP 3 ROUNDS 10 Alt Twisted Cross 5 Bottom up Squats 5 Inchworm 5 Scap Pull-Ups + 5 Kip Swings 10 Knee raises 3/3 World's greatest Stretch Elevated Child’s Pose Banded Shoulder 3 Clean Deadlifts 3 High Pulls 3 Muscle Cleans 3/3 Elbow Punches 3 Fronts squats with Pause 3 Power Cleans 3 Full Cleans
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TEENS Tuesday 17 January 2023 (Time) Every 3mins for 12mins... Build to a Moderate Set of 5 Full Cleans 4 Rounds for Time: 12 Front Rack Forward Step Lunges 16 Cal Row 20 Sit Ups
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KIDS Tuesday 17 January 2023 (Time) a)8 rounds: 45 sec work /15 sec rest alternating between: -single unders - plank hold b) 8 min AMRAP 2-4-6-8-10-etc - wallballs - burpee over pvc rest 3:00 8 min AMRAP 2-4-6-8-10-etc box jumps med ball over the shoulder toss
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