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
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| 1st | 6+10 Rx | Samantha Bu Tue, Mar 28, 2023 | | 2nd | 5+20 Rx2 | Nichole Tue, Mar 28, 2023 | | 3rd | 5+34 Rx3 | Kristine 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 | | Samantha Bu | 6+10 Rx | | | 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 | 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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