WOD Blog
 | Thu, Feb 9 2023 |  |
 | Gymversary: Alice(7) |
| Thursday 9 February 2023 | Warm Up Thursday 9 February 2023 | TEENS Thursday 9 February 2023 | Warm Up Friday 10 February 2023 |
Thursday 9 February 2023 (Time, Rx2, Rx3) STRENGTH (ALL) 4-4-4-4* Deadlift *Start Heavy and build to Heavy+. Should be heavier than last week. 3 SETS of: 15-12-9 Deadlifts (155/105) Burpees Over Bar -Rest 2:00 b/t Sets- Rx2 135/95 Rx3 105/75 | Frog hops and step overs
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| 1st | 14:45 Rx | Samantha Bu Thu, Feb 9, 2023 | | 2nd | 18:55 Rx | Hillary Thu, Feb 9, 2023 | | 3rd | 20:00 Rx2 | Avinash k Thu, Feb 9, 2023 | | 1st | 14:46 Rx | John B Thu, Feb 9, 2023 | | 2nd | 16:07 Rx | William K Thu, Feb 9, 2023 | | 3rd | 19:03 Rx | Jacob Br Thu, Feb 9, 2023 |
| Angela C | 16:48 Rx3 | | | Caity R | 20:00 Rx2 | - 1 set | | Lori A | 20:01 Rx3 | Finished!! Rx2 weight | | Gretchen | 18:00 Rx3 | | | Emily K | 14:04 Rx | | | William K | 16:07 Rx | | | Jacob Br | 19:03 Rx | | | Dan | 16:59 Rx2 | | | Elijah | 19:45 Rx2 | | | Jules | 13:49 Rx | | | Mauricio | 20:00 | -last set of 9s | | Jason J | 20:00 | -1 set | | Kristie W | 19:59 Rx3 | | | Ryan S | 20:00 | -last set of 12&9 | | Luke Sy | 19:34 Rx | | | Venkata | 20:00 | Mod | | Michelle M | 20:00 | -5 burpees | | Michael M | 20:00 Rx3 | -last set of 12&9 | | Bill | 19:17 Rx3 | | | Autumn | :) | Open | | Ben S | :) | scaled | | Samantha Bu | 14:45 Rx | | | Kate D | 19:42 Rx | | | Jennifer A | 15:16 Rx | | | Lauren K | 13:40 Rx | | | Justin B | 20:00 | scaled | | April | 20:00 Rx3 | Mod | | Amanda Lo | 18:46 Rx | | | Jake L | 20:00 Rx | | | Jordan A | 17:00 Rx3 | :) | | Caitlyn | 20:00 Rx | Mod | | grant b | 14:57 Rx | | | John B | 14:46 Rx | | | Hillary | 18:55 Rx | | | Nick N | 19:20 Rx | | | Mandy N | 15:42 Rx3 | Mod | | Jenni | 20:00 Rx3 | RX weight | | Tobie | 19:01 Rx | | | Beth W | 20:00 Rx3 | FINISHED WOD | | Matt S | 17:45 Rx | | | Rhonda D | 19:38 Rx3 | Mod | | Sam ra | 20:00 Rx | FINISHED WOD | | Avinash k | 20:00 Rx2 | |
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Warm Up Thursday 9 February 2023 (Time) PCV: Pass throughs Goodmornings Leg Swings Around the Worlds 2 Rounds: 8 Frog Hops 8 Glute Bridges 4/4 SL RDL (lt kb) 4 Burpees 100m Run Banded Hamstring Stretches 3pt PVC Contact Drill x 10 5 Hinges 5 Drops 5 DL *strength-*
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TEENS Thursday 9 February 2023 (Time) Strength- Back Squats 5x5 -then- Buy In: 12 Shuttle Runs 3 Rounds: 16 KB Snatch 32 Russian Twist Cash Out: 12 Shuttle Runs
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Warm Up Friday 10 February 2023 (Time) 2 ROUNDS 6 Air squats 6 Push-Up to Pike 6 Cat Cows 6 Slow Calf Raises Into... Mobility: 3/3 World’s Greatest Stretch :30 DB squat and hold AMRAP x 5 MINUTES 25 Single Unders 6 Single DB Front Squat 6 Single DB Alt. Around the Worlds 6 Alt. Leg V-Up 5 DB Push Press 5 DB Thrusters 5 Scap Pulls 5 Kips Swings 3 Kipping Knee Raises 3 T2E 3 T2B 1min DU Progression/Practice
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