WOD Blog
 | Tue, Jan 24 2023 |  |
 | Gymversary: Chip(7) & Lynn S(7) |
| Tuesday 24 January 2023 | Warm Up Tuesday 24 January 2023 | TEENS Tuesday 24 January 2023 | KIDS Tuesday 24 January 2023 | Other Results |
Tuesday 24 January 2023 (Rounds, Rx2, Rx3) ON AN 15:00 RUNNING CLOCK... Build to a Moderate-Heavy Set of 3 Overhead Squats* *Start Moderate and build to Moderate-Heavy. AMRAP x 15 MINUTES 20 Wall Balls (20/14) 12/10 Cal Bike Rx3 (14/10) | 10/8
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| 1st | 7+17 Rx | Samantha Bu Tue, Jan 24, 2023 | | 2nd | 5+20 Rx | Hillary Tue, Jan 24, 2023 | | 3rd | 7+20 Rx3 | Léa Tue, Jan 24, 2023 | | 1st | 8 Rx | Justin B Tue, Jan 24, 2023 | | 2nd | 7+20 Rx | Jacob Br Tue, Jan 24, 2023 | | 3rd | 6+29 Rx | Ben Bar Tue, Jan 24, 2023 |
| Nick T | 5+20 Rx | | | Angela C | 5+20 Rx3 | | | Emily K | 7+8 Rx | | | Dan | 6 Rx | | | Mauricio | 6 Rx3 | | | Margaret | 4+10 Rx3 | | | Ben Bar | 6+29 Rx | | | Caitlyn | 6+12 Rx | | | Michael M | 5+10 Rx3 | | | Josh Br | 5+14 Rx | | | Erin B | 5+20 Rx3 | | | Skye | 4+22 Rx3 | | | Andrea C | 5+21 Rx3 | | | Nilsson | 5+1 Rx | | | Bill | 3 | Scaled | | Jasmin | 5+9 Rx | | | Nancy W | 5 | scaled | | Kelley P | 5+38 Rx | | | Samantha Bu | 7+17 Rx | | | Natalie M | 5+16 | Scaled | | Autumn | 6+7 Rx | | | Hillary | 5+20 Rx | | | Justin B | 8 Rx | | | Shelley S | 6 Rx3 | | | Blake | 6+1 | scaled | | Kate D | 7+23 Rx | | | Anthony | 5+30 Rx | | | Sam Re | 8+28 Rx | | | April | 4+25 | Scaled | | Jenni | 4+20 Rx3 | | | Rees | 5+21 Rx3 | | | Chris G | 6+15 Rx | | | Jordan A | 4 Rx3 | | | Val | 5+11 Rx | | | Jake L | 5+21 Rx | | | Nick N | 6 Rx | | | grant b | 8+25 Rx | | | Tobie | 8+29 Rx | | | Darcy C | 5+25 Rx | | | Charles S | 6+28 Rx | | | Shelli A | 5+22 Rx | | | Kim K | 6 Rx3 | | | Grace | 5+13 Rx | | | Rhonda D | 5+19 Rx3 | | | Sam ra | 5 Rx3 | | | Joe W | 4+17 Rx3 | | | Léa | 7+20 Rx3 | | | Jacob Br | 7+20 Rx | | | Justin C | 6 Rx | | | Graham | 6 Rx | |
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Warm Up Tuesday 24 January 2023 (Time) 1 ROUND 1:00 (EZ-Mod Pace) 6 Alt. Spiderman 15 Med Ball G2O 10 Wall Facing Squats Into… 1 ROUND 1:00 Bike (Mod Pace) 6 Cossack Squats 7 Med Ball Overhead Press 7 Med Ball Front Squat 10 PVC OHS Into… 1 ROUND 1:00 Bike (WOD pace) 6/6 Med Ball Around the World 10 Med Ball Thruster 10 Banded OHS Mobility: Mash Quads with BB Couch Stretch Figure 4
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TEENS Tuesday 24 January 2023 (Time) Gymnastics/Skill: 9min (:30//1:00) 6 Sets Choices to Progress Each Set: Hollow Body Rocks Toes to Post Scap Pulls Scap Retracts Strict Knee Raises Kipping Knee Raises Toes to Eye Toes to Bar Every 3mins for 6 Rounds, Complete: 4 DB Thrusters 6 T2B 12 Cal Row -Rest Balance of time- (Score is Slowest Round)
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KIDS Tuesday 24 January 2023 (Time) a) 5 sets: 8 PVC bench press 8 ring rows rest as needed B) Stations 16 MIN AMRAP (4 rounds total) :45 work; :15 rest (1 min per station) 1) burpee box jump overs/ step overs 2) inchworm push ups 3) lunge + lunge + squat 4) jump rope
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