WOD Blog
 | Tue, Mar 28 2023 |  |
| Tuesday 28 March 2023 | Warm Up Tuesday 28 March 2023 | TEENS Tuesday 28 March 2023 | KIDS Tuesday 28 March 28 2023 |
Tuesday 28 March 2023
(Rounds, Rx2, Rx3)
STRENGTH 3x8*
Tempo Deadlift (31X1)
*Keep weight Moderate+ across all sets.
Remember Reading Tempo for Deadlift...
1st Number is 'Up Portion'
2nd Number is 'Finished Position'
3rd Number is 'Down Portion'
4th Number is 'Start Position'
AMRAP x 15 MINUTES
15 Up-Downs
10 Deadlifts (135/95)
8 Pull ups
5 Hang Squat Cleans
Rx2 95/75
Rx3 75/55 | V-Ring rows
| 0% |  | |  | 0% |
| 1st | 5+20 Rx2 | Nichole Tue, Mar 28, 2023 | | 2nd | 4+21 Rx3 | Erin B Tue, Mar 28, 2023 | | 1st | 5+34 Rx | John B Tue, Mar 28, 2023 | | 2nd | 4+34 Rx | Ben Bar Tue, Mar 28, 2023 | | 3rd | 4+33 Rx | Tim G Tue, Mar 28, 2023 |
| Jacob Br | 4+19 Rx | | | Gretchen | 5 Rx3 | | | Nick T | 4+29 Rx | | | Angela C | 5+25 Rx3 | | | Phillip A | 3+33 Rx3 | | | Mauricio | 4 Rx3 | | | David G | 3+25 Rx3 | | | Ryan S | 3+26 Rx2 | | | Ben Bar | 4+34 Rx | | | Lara | 3+36 Rx3 | | | Nichole | 5+20 Rx2 | | | Kyle r | 5 Rx3 | | | Venkata | 3 Rx3 | | | Amy S | 4+34 Rx3 | 65# | | Kristie W | 4+25 Rx3 | 65 | | Erin B | 4+21 Rx3 | | | Nilsson | 3+26 Rx | | | Charles A | 4 Rx3 | | | Bill | 4 Rx3 | | | Adam D | 4+17 Rx2 | | | Caitlyn | 0 | Open | | Jasmin | 5+7 Rx3 | 95/pwr cln | | Molly O | 5+3 Rx3 | | | Ben S | 5+3 Rx | | | Jennifer A | 5+31 Rx | | | Kate D | 4+5 Rx3 | 95/VRR | | Autumn | 5+7 | Mod | | Tim G | 4+33 Rx | | | Ben K | 3+12 Rx3 | | | Jordan A | :) | scaled | | Rees | 4+31 Rx3 | | | April | 5+6 Rx3 | 35# | | Val | 4 Rx2 | | | Amanda Lo | 6+20 Rx2 | | | John B | 5+34 Rx | | | Joseph B | 4+28 Rx | | | Mandy N | 6+7 Rx3 | 55# | | Kristine | 5+34 Rx3 | | | Nick N | 6+5 Rx2 | | | grant b | 6+21 Rx | | | Lynn S | 4+7 | Power clean | | Chip | 4 Rx3 | Power cleans | | Lynda | 5+27 Rx3 | | | Darcy C | 4+15 Rx2 | | | Tobie | 6+33 Rx | | | Shelli A | 4+25 Rx2 | | | Norm | 4 Rx2 | | | Charles S | 4+7 Rx | | | Justin C | 4+10 Rx | | | Hillary | 4+15 Rx3 | | | Elijah A | 5+33 Rx2 | | | Dan | 5+7 Rx2 | 135 DL |
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Warm Up Tuesday 28 March 2023
(Time)
EMOM x 8 MINUTES
MIN 1 - 10 RDL + Max Groiners
MIN 2 - 10 Hang Muscle Cleans + Max Elbow Punches
MIN 3 - 10 Glute Bridges + Max Hollow Hold
MIN 4 - 10 Squat Jumps + Max Scap Retracts
Mobility:
Banded Shoulder Stretches
Thoracic Opener and Lat Smash on Roller
World's Greatest Stretch
8 Kip Swings
1-3 Strict Pull Ups
5 Pull Ups
5 Hinges
5 Drops
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Hang Squat Cleans
w/ light weight practice tempo deadlift cadence
*Strength*
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TEENS Tuesday 28 March 2023
(Time)
7min EMOM Snatch complex
2 pwr snatch
1 overhead squat
1 full snatch
4 Rounds:
(Every 1:30 stop and complete 30 Single Unders)
7 Pwr Snatch
8 Farmer Carry Box Step Ups
9 T2B
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KIDS Tuesday 28 March 28 2023
(Time)
a) 6 sets:
- 8 Tempo front Squat
- 8 single arm db strict press E.A
B) 8x: 40 on :20 off
- burpee over bar
- deadlift
Tabata #2:
-thrusters
-sled push
Tabata #3:
-plank plate cross overs
- kb swings
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