WOD Blog
 | Thu, Jan 19 2023 |  |
 | Happy Birthday: Natalie G |
| Thursday 19 January 2023 | Warm up Thursday 19 January 2023 | KIDS Tuesday January 19 2023 | TEENS Thursday 19 January 2023 |
Thursday 19 January 2023 (Rounds, Rx2, Rx3) WORKOUT AMRAP x 18 MINUTES 18 Alt. Step-Ups (24/20) 18 Box Jump Overs 800m Run (100 m = 1 rep) (Score is Rounds + Reps) Rx 3: 20/16 or plates | 400 M Rest 3 Min and complete for fun 4 SETS (:40 ON/ :20 OFF) 1 - Hollow Body Hold 2 - Plank Hold
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| 1st | 2+37 Rx | Hillary Thu, Jan 19, 2023 | | 2nd | 2+36 Rx | Samantha Bu Thu, Jan 19, 2023 | | 3rd | 2+28 Rx | Prathap Thu, Jan 19, 2023 | | 1st | 3+36 Rx | William K Thu, Jan 19, 2023 | | 2nd | 2+41 Rx | Jacob Br Thu, Jan 19, 2023 | | 3rd | 2+36 Rx | Luke Sy Thu, Jan 19, 2023 |
| DeVonna | 3+6 Rx3 | | | Gretchen | 3 Rx3 | | | Emily K | 3+15 Rx | | | Jules | 3+38 Rx | | | William K | 3+36 Rx | | | Jacob Br | 2+41 Rx | | | Luke Sy | 2+36 Rx | | | Mauricio | 3+14 Rx3 | 800/400/400 | | Joe W | 3+3 Rx3 | 800/400/400 | | Prathap | 2+28 Rx | | | Skye | 2+36 Rx3 | | | Samantha Bu | 2+36 Rx | | | Bill | 3 Rx3 | | | Lauren K | 3+18 Rx | Pouring rain! | | Nilsson | 2+1 Rx | Pouring rain! | | Jake L | 2+32 Rx | | | Natalie M | 4+31 Rx3 | 200m | | Molly O | 2+40 Rx | | | Val | 2+40 Rx | | | Amanda Lo | 2+41 Rx | | | Tobie | 3+36 Rx | | | Kim K | 4+24 Rx3 | 😉 | | Graham | 2+43 Rx | | | Autumn | OPEN | scaled | | Alice | 3+12 Rx3 | | | Hillary | 2+37 Rx | | | Avinash k | 4+37 Rx2 | Rx box; 40 |
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Warm up Thursday 19 January 2023 (Time) LINE DRILLS (MIN 0-3:00) Bear Crawl Quad Crawl Heel / Toe Walk Single Leg Quad Stretch Carioca etc. Into... 1 ROUNDS 200 Run 6/6 Lateral Step-Ups 6 Vertical Jumps 200 Run 6/6 SLOW Step Ups (facing the box) 6 Vertical Jumps 12 Alt.Step-Ups 200 Run 6 Tuck Jumps 6 Half Box Jumps w/Step Down** **Land softly in a quarter squat on top of the box, then step down
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KIDS Tuesday January 19 2023 (Time) a)4 sets: -farmers carry -OH plate carry -wall sit hold rest 1:00 b) Deck of Cards WOD hearts: lunges clubs: kb swings diamonds: pvc push press spades: up downs king/queen: turf run ace: :30 rest
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TEENS Thursday 19 January 2023 (Time) Handstand Progressions: 9min (:30//1:00) Plank Inverted Plank Pike Box Walk Kick Ups Wall Walks Walk to Wall Chipper For Time: 80 Jump Rope 60 Alt. V-Ups 40 Kettle Bell Swings 60 Jump Rope 40 Alt V-ups 20 KBS 40 Jump Rope 20 Alt. V-Ups 10 KBS *every 3min, Complete 2 Wall Walks*
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