WOD Blog
 | Tue, Feb 14 2023 |  |
| Tuesday 14 February 2023 | Warm up Tuesday 14 February 2023 | TEENS Tuesday 14 February 2023 | KIDS Tuesday 14 February 2023 |
Tuesday 14 February 2023 (Time, Rx2, Rx3) For time: Floater 100 cal bike anytime during the rounds. 5 Rounds For Time: 3 Synchro Wall Walks 12 Standing Oblique Rotations (20/14) 6 Alt. Power Cleans (155/105) 70 Double Unders (One partner working) Rx2: (135/85) | (:30 DU practice) Rx3: (Pike Ups) | (14/10) | (95/65) | (2:1 Singles)
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| 1st | 17:24 Rx3 | Kristine Tue, Feb 14, 2023 | | 2nd | 20:29 Rx3 | Erin B Tue, Feb 14, 2023 | | 3rd | 21:01 Rx3 | Rhonda D Tue, Feb 14, 2023 | | 1st | 17:12 Rx | Tim G Tue, Feb 14, 2023 | | 2nd | 17:24 Rx | John B Tue, Feb 14, 2023 | | 3rd | 18:06 Rx | William K Tue, Feb 14, 2023 |
| Nick T | 25:00 Rx | | | DeVonna | 23:17 Rx3 | | | Angela C | 23:17 Rx3 | | | Jacob Br | 25:00 Rx | | | Gretchen | 25:00 | scaled | | Elaine T | 25:00 | scaled | | William K | 18:06 Rx | | | Kim K | 25:00 Rx3 | | | Elijah | 25:00 Rx3 | | | Jules | 18:06 Rx | | | Shane S | 25:00 Rx3 | | | Lori A | 22:30 Rx3 | | | Ken | 25:00 Rx3 | | | Ben Bar | 18:07 Rx | | | Samantha Bu | 18:07 | 24 Russian Twists | | Andrea C | 21:30 Rx3 | | | Michael M | 25:00 Rx3 | | | Erin B | 20:29 Rx3 | | | Skye | 20:29 Rx3 | | | Bill | :) | Mod | | Ben S | 20:52 Rx | | | Jennifer A | 20:52 Rx | Du practice while Ben did all 70 | | Autumn | :) | Preggo wod | | Molly O | 20:45 Rx3 | | | Tim G | 17:12 Rx | | | Rees | 17:12 Rx3 | | | April | 15:57 | Scale | | Brian H | 17:12 Rx3 | | | Tobie | 19:55 Rx | | | Darcy C | 19:55 Rx2 | | | Shelli A | 22:28 Rx2 | | | Charles S | 22:40 Rx2 | | | Rhonda D | 21:01 Rx3 | | | Justin C | 22:28 Rx | | | Emily K | 14:10 Rx | | | Kristine | 17:24 Rx3 | | | Sam ra | 22:40 Rx2 | | | John B | 17:24 Rx | |
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Warm up Tuesday 14 February 2023 (Time) 10 EMOM 1:00 Bike :30 Su :30 rest :30 Russian twist :30 rest :30 jumping air squats :30 rest :30 inch worms :30 rest Into: Calf stretch Elbow stretch on rig (front rack stretch) 2 rounds of: 20 double under 1/2 wall walks with 6 shoulder taps 10 Wall ball twists 3 high pulls 3 power cleans Build bar to WOD wt. with partner Warm up round: 5/5 cal bike Synchro wall walk 10 Standing oblique twists 4 WOD wt power cleans 10 synchro dubs
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TEENS Tuesday 14 February 2023 (Time) Skill Work - 10mins - HS Walk Progressions -then- w/ a Partner: 16min AMRAP 8 HR Push Ups w/ a high five at the top 8 Partner Wallball Sit Ups 8 Synchro Goblet Squats 80 Single Unders (split between partners) 200m Double DB Farmer Carry (100m each)
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KIDS Tuesday 14 February 2023 (Time) a) power snatch technique b) 5 rounds for time: -Run -14 med ball thrusters -14 push ups -14 kb deadlift c) burner: tabata :40 work, :20 rest -wall sits and planks
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