WOD Blog
 | Thu, Feb 23 2023 |  |
| Thursday 23 February 2023 | Warm Up Thursday 23 February 2023 | KIDS Thursday 23 February 2023 | TEENS Thursday 23 February 2023 |
Thursday 23 February 2023 (Check In) WORKOUT (ALL) EMOM x 25 MINUTES* MIN 1 - :40 Cardio Choice 1 MIN 2 - :40 Box step ups (Comfortable pace) MIN 3 - :40 Cardio Choice 2 MIN 4 - :40 RKBSwings MIN 5 - :40 Plank Hold (Rt /Lt/ Elbow / Tall) COOL DOWN FOR RECOVERY 15 Slow Arm Haulers 10 Cat/Cows 10 Alt. Groiners w/ Thoracic Twist 1:00 Child's Pose 1:00 Rebound Pose
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| DeVonna | Yes | | | Nick T | Yes | | | Jacob Br | Yes | Yes+ | | Brian A | Yes | | | Gretchen | Yes | | | Kim K | Yes | | | Mauricio | Yes | | | Nicole Ri | Yes | | | David G | Yes | | | Ryan S | Yes | | | Nichole | Yes | | | Prathap | Yes | | | Michelle M | Yes | | | Michael M | Yes | | | Samantha Bu | Yes | | | Jenica | Yes | | | Luke Sy | Yes | | | Skye | Yes | | | Bill | Yes | | | Lori A | Yes | | | Molly O | Yes | | | Ben S | Yes | | | Kate D | Yes | YES! | | Jordan A | Yes | | | Darcy C | Yes | | | Caitlyn | Yes | | | Kristine | Yes | | | Val | Yes | | | John B | Yes | | | Bharath | Yes | | | grant b | Yes | | | Beth W | Yes | | | Alice | Yes | |
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Warm Up Thursday 23 February 2023 (Time) 200 Run / 250m Row / 10cal Bike / 50 DU 2 Rounds 8 Mountain Climbers 4 Seal to Down Dog 8 Shoulder Taps 8 Glute Bridges 4 Boot Strappers 200m Run / 250m Row / 10cal Bike / 50 DU Mobility: 5mins to Foam Roll Banded Hamstring Stretches Banded Shoulder Stretches 8 Box Step Ups 4 KB DL 4 RKBS
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KIDS Thursday 23 February 2023 (Time) A) Strength: 5 Rounds: -4 tempo front squats -farmers carry - plank hold B) For Time: 25-20-15-10-5 -KB swings - burpees - jump rope
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