WOD Blog
 | Thu, Mar 23 2023 |  |
| Thursday 23 March 2023 | Warm Up Thursday 23 March 2023 | TEENS Thursday 23 March 2023 | KIDS Thursday 23 March 2023 |
Thursday 23 March 2023 (Reps, Rx2, Rx3) EMOM x 18 MINUTES MIN 1 - 2 Deadlifts (275/185) + Max Handstand Push-Ups MIN 2 - 2 Deadlifts + Max Box Jumps (24/20)* MIN 3 - Rest *Mandatory step-down. Rx2 205/145 | 2 Mats HSPU Rx3 Mod Heavy | DB strict press | Low Box or Plates
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| 1st | 203 Rx | Samantha Bu Thu, Mar 23, 2023 | | 2nd | 192 Rx3 | Kim K Thu, Mar 23, 2023 | | 3rd | 171 Rx3 | DeVonna Thu, Mar 23, 2023 | | 1st | 199 Rx | Luke Sy Thu, Mar 23, 2023 | | 2nd | 182 Rx | John B Thu, Mar 23, 2023 | | 3rd | 114 Rx | Tim G Thu, Mar 23, 2023 |
| Jacob Br | 157 | Mod | | Angela C | 188 Rx3 | | | Corey | 149 Rx3 | | | Lori A | 190 Rx3 | | | DeVonna | 171 Rx3 | | | Gretchen | :) | scaled | | Kim K | 192 Rx3 | | | Mauricio | 140 Rx3 | | | Ryan S | 125 Rx3 | 195# | | Prathap | 115 Rx3 | 205# | | grant b | 164 Rx | | | Bill | 95 Rx3 | | | Molly O | 144 Rx3 | | | Linda B | 201 Rx3 | | | Phillip A | 107 Rx3 | | | Samantha Bu | 203 Rx | | | Tim G | 114 Rx | | | Morgan S | 115 Rx2 | | | Ben S | 131 Rx | | | Adam D | 167 Rx2 | | | April | 194 Rx3 | | | Chris G | 179 Rx2 | 🥳 HSPU RX weight | | Luke Sy | 199 Rx | | | Darcy C | 84 Rx2 | 🥳 HSPU!! | | Tobie | 168 Rx | Strict HSPU | | John B | 182 Rx | | | Matt S | 133 Rx3 | | | Natalie M | 150 Rx3 | | | Kate D | 272 Rx3 | RX DL, 25#Strict Press, 35# GBs | | Val | 196 Rx3 | | | Kyle r | 215 Rx2 | |
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Warm Up Thursday 23 March 2023 (Time) AMRAP x 6 MINUTES 6 Toe Touch + Jumping Jack 6/6 Single Leg Glute Bridge-Ups 12 SLOW Alt. Pike Shoulder Taps Into… 1-2 ROUNDS 3 Vertical Jumps + 3 Tuck Jumps* 6 Empty BB RDLs 3 Pike Push-Ups *Land in a partial squat w/ hips ABOVE parallel. Mobility; Overhead Stretch on Wall or Elevated Child’s Banded Hammy 3 Box Jumps 3 Kick Ups 3 Negatives 3 HSPU 3 Hinges 3 Drops 3 BB Deadlifts
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TEENS Thursday 23 March 2023 (Time) Skill: 6min EMOM 2 Pull Ups + 2 T2B 12min AMRAP: 1-2-3-4-5-6-7-8....ascending ladder Deadlift Hang Cleans Pull Up *100m run on dash*
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KIDS Thursday 23 March 2023 (Time) a) practice power clean EMOM 8- 3 position power clean b) Stations- :40 sec work, :20 rest -row -db snatch -db step up -plank shoulder taps
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