WOD Blog
 | Tue, Feb 21 2023 |  |
 | Happy Birthday: Cape |
| Tuesday 21 February 2023 | Warm Up Tuesday 21 February 2023 | TEENS Tuesday 21 February 2023 | KIDS Tuesday 21 February 2023 |
Tuesday 21 February 2023 (Time, Rx2, Rx3) STRENGTH EVERY 1:30 x 5 SETS* 2 Hang Power Clean + 1 Hang Squat Clean *Start Light-Moderate and end Moderate-Heavy. WORKOUT 4 SETS FOR TOTAL TIME 15/12 Cal Bike 7 Hang Squat Cleans (135/95) 15 Box jumps -Rest 2:00 b/t Sets- Rx2: (115/75) Rx3: (12/10) | (75/45) | (Low Box Jumps)
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| 1st | 15:23 Rx | Samantha Bu Tue, Feb 21, 2023 | | 2nd | 17:45 Rx2 | Hillary Tue, Feb 21, 2023 | | 3rd | 15:14 Rx3 | Kristine Tue, Feb 21, 2023 | | 1st | 13:53 Rx | William K Tue, Feb 21, 2023 | | 2nd | 15:53 Rx | Ben Bar Tue, Feb 21, 2023 | | 3rd | 16:31 Rx | John B Tue, Feb 21, 2023 |
| Jacob Br | 17:21 Rx | | | Angela C | 17:32 Rx3 | | | Brian A | 18:47 Rx3 | | | Kim K | 16:45 Rx3 | | | Shane S | 20:00 Rx3 | | | Caity R | 20:00 Rx2 | | | Mauricio | 17:01 Rx3 | | | Ben Bar | 15:53 Rx | | | David G | 15:00 Rx3 | 3 sets | | Elaine T | 18:52 Rx3 | | | Ryan S | 18:35 Rx3 | | | Erin B | 15:48 Rx3 | | | Lauren K | 13:01 Rx | | | Jules | 13:54 Rx | | | Dan | 18:10 Rx3 | | | William K | 13:53 Rx | | | Emily K | 14:13 Rx | | | Skye | :) Rx3 | | | Bill | 19:53 Rx3 | | | Adam D | 20:00 Rx2 | | | Bharath | 20:00 Rx3 | | | Ben S | 17:06 Rx | | | DeVonna | 17:57 Rx3 | | | Blake | 17:01 Rx2 | | | Jennifer A | 14:57 Rx | | | Jenni | 18:11 Rx3 | | | Sam ra | 18:39 Rx2 | | | Rees | 16:07 Rx3 | | | Kristie W | 15:48 | Power clean | | Val | 16:07 Rx2 | | | April | 16:26 Rx3 | Power clean | | Amanda Lo | 17:48 Rx2 | | | Darcy C | 16:25 Rx2 | | | Samantha Bu | 15:23 Rx | | | Lynn S | 16:53 Rx3 | Power clean | | Chip | 15:50 Rx3 | | | Jordan A | 16:15 Rx3 | | | Kristine | 15:14 Rx3 | | | grant b | 15:19 Rx | | | John B | 16:31 Rx | | | Léa | 16:58 Rx3 | | | Charles S | 17:22 Rx | | | Justin C | 16:50 Rx | | | Shelli A | 17:48 Rx3 | | | Hillary | 17:45 Rx2 | | | Ken | 20:00 Rx2 | | | rylan | Open | scaled | | Angel | 20:00 Rx2 | | | Avinash k | 20:00 Rx3 | |
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Warm Up Tuesday 21 February 2023 (Time) TABATA BIKE – 8 ROUNDS (:20 on / :10 off) Increasing Bike Effort Into... AMRAP 4 MINUTES 4 Up-Downs 4 Squat Jumps 4 Barbell Deadlifts 4 Barbell Hang High Pulls Mobility: Quad Smash 2/2 World's Greatest Stretch Frog Stretch 4 Step Ups 4 Tuck Jumps 4 Box Jumps 4 Hang Muscle Cleans 4 Hang Power Cleans 4 Front Squats 4 Hang Full Cleans Light Wt: 2 Hang Power Cleans 1 Hang Full Clean
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TEENS Tuesday 21 February 2023 (Time) Skill: Learn Ring Dips 15min EMOM :60 work // :30 rest Slam Balls Dips Sit Ups Shuttle Runs (Score is Total Reps)
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KIDS Tuesday 21 February 2023 (Time) a) learn, practice kip swing and hanging knee raises b) 23.1 Kids version 14 min AMRAP: row 6 cals -10 hanging knee raises -10 wallballs -10 medball cleans -10 ring rows
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