WOD Blog
 | Tue, Mar 14 2023 |  |
| Tuesday 14 March 2023 | Warm Up Tuesday 14 March 2023 | KIDS Tuesday 14 March 2023 | TEENS Tuesday 14 March 2023 | Warm Up Thursday 16 March 2023 |
Tuesday 14 March 2023 (Reps, Rx2, Rx3) 4 SETS 1 Push Press + 2 Push Jerk *Start Moderate and build to/past heaviest workout weight 6min AMRAP 5 Toes to Bar 4 Shoulder to Overhead (185/135) 10 Push Ups Rx2 155/105 Rx3 115/85 (1 Round = 19 Reps) -Rest 2:00- 6min AMRAP 5 Toes to Bar 6 Shoulder to Overhead (135/95) 20 Up Downs Rx2 115/85 Rx3 95/65 (1 Round = 31 Reps) -Rest 2:00- 6 MINUTES 5 Toes to Bar 8 Shoulder to Overhead (95/65) 10 Push Ups Rx2 75/45 Rx3 45/35 (1 Round = 23 Reps)
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| 1st | 293 Rx2 | Nichole Tue, Mar 14, 2023 | | 2nd | 285 Rx3 | Erin B Tue, Mar 14, 2023 | | 3rd | 229 | Samantha Bu Tue, Mar 14, 2023 | | 1st | 302 Rx | Luke Sy Tue, Mar 14, 2023 | | 2nd | 202 Rx | Ben Bar Tue, Mar 14, 2023 | | 3rd | 148 Rx2 | Tim G Tue, Mar 14, 2023 |
| Gretchen | 215 Rx3 | | | Lara | 203 Rx3 | | | Dan | 234 Rx3 | | | Shane S | 168 Rx3 | | | Elaine T | 193 Rx3 | | | Shelley B | 205 Rx3 | | | David G | 178 Rx3 | | | Ben Bar | 202 Rx | | | Nichole | 293 Rx2 | | | Kristie W | 276 Rx3 | | | Erin B | 285 Rx3 | | | Jenica | 288 Rx3 | | | Bill | 165 | Modified | | Adam D | 208 Rx3 | | | Caitlyn | 0 | Open | | Samantha Bu | 229 | 115/105/85 | | Molly O | 229 Rx3 | | | Autumn | 281 | Modified | | Ben S | 236 Rx | | | Tim G | 148 Rx2 | | | Brian H | 227 Rx3 | | | Rees | 236 Rx3 | | | Dana S | 291 Rx3 | | | Matt S | 142 Rx3 | | | Nick N | 279 Rx2 | | | Jordan A | 157 Rx3 | | | Chris G | 203 Rx | | | Mandy N | 324 Rx3 | | | Luke Sy | 302 Rx | | | Amanda Lo | 284 Rx3 | | | Darcy C | 234 Rx3 | | | Andrea R | 245 Rx3 | | | Lynda | 262 Rx3 | | | Amy S | 286 | 75/75/75-Mod sit up | | Shelli A | 189 Rx | | | grant b | 271 Rx | | | Kate D | 166 Rx3 | 105/65/45 | | Elijah | 259 Rx3 | KR | | Kyle r | 254 Rx2 | | | Sam ra | 221 Rx3 | |
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Warm Up Tuesday 14 March 2023 (Time) AMRAP x 6 MINUTES 6 Banded Strict Press 6 Alt. V-Up 6 Inchworms + Push-Up 6 Up Downs Thoracic Opener Banded Shoulder Stretches 3 Dips, no drive 5 Push Press 3 Tall Jerks 5 Push Jerks Complex: 1 Push Press 2 Push Jerk *Strength* -then- 5 Scap Retracts 5 Kip Swings 3 Kipping Knee Raises 3 T2E 3 T2B
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KIDS Tuesday 14 March 2023 (Time) A) EMOM 5- 5 strict press EMOM 5- 5 push press EMOM 4- 3 split jerk B) AMRAP 16 -8 cal row -8 burpee -8 push press -plate push
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Warm Up Thursday 16 March 2023 (Time) 2 Rounds 1:00 Cardio of Choice 8 Plate G2O 4 Inch worms 8 St. leg situps Mobility: 2 min Foam Roll Banded Shoulder 2 Rounds: 5 Kick ups or :30 Elevated plank hold 3 half Wall Walks 3 Wall Walks 5 V-Ups
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