WOD Blog
 | Thu, Mar 30 2023 |  |
| Thursday 30 March 2023 | Warm Up Thursday 30 March 2023 | KIDS Thursday 30 March 2023 | TEENS Thursday 30 March 2023 |
Thursday 30 March 2023 (Reps, Rx2, Rx3) SKILL: 3 Sets 3-5 Kips Swings 3-5 Giants on the Rig or Rings 3-5 Hip to Bar or Rings 3-5 Transitions on Low rings -Quick Rest Before- 15 Slow Straight Arm Banded Lat Pull-Downs -Rest as Needed b/t Sets- 5 SETS* ON A 2:00 RUNNING CLOCK... 200m Run Max Reps T2B w/ Time Remaining... Rx2: T2E RX3: 150m | Knee Raises or T2P
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| 1st | 75 Rx | Nichole Thu, Mar 30, 2023 | | 2nd | 60 Rx | Samantha Bu Thu, Mar 30, 2023 | | 3rd | 38 Rx | Léa Thu, Mar 30, 2023 | | 1st | 80 Rx | John B Thu, Mar 30, 2023 | | 2nd | 71 Rx | Tim G Thu, Mar 30, 2023 | | 3rd | 67 Rx | Dan Thu, Mar 30, 2023 |
| Jacob Br | 57 Rx | | | Gretchen | 50 | Bike | | Nick T | 0 | Open | | Angela C | 75 Rx3 | 200/KR | | Dan | 67 Rx | | | David G | 30 Rx3 | | | Ben Bar | 60 Rx | | | Nichole | 75 Rx | | | Lara | 40 Rx3 | | | Joe W | 32 Rx3 | | | Venkata | 8 Rx3 | 2 rounds :) | | Kelley P | 0 | Open | | Samantha Bu | 60 Rx | | | Sierra | 81 Rx3 | | | Michelle M | 58 Rx3 | | | Prathap | 61 Rx2 | | | Bill | 54 Rx3 | | | Tim G | 71 Rx | | | Blake | 32 Rx | | | Autumn | :) | scaled | | Ben S | :) | scaled | | Molly O | 69 Rx2 | | | Chris G | 72 | Bike | | Brian H | 52 Rx | | | April | 78 Rx3 | | | Mandy N | 60 Rx | | | Nick N | 50 Rx | | | grant b | 67 Rx | | | Léa | 38 Rx | | | Tobie | 73 Rx | | | Darcy C | 36 Rx | | | Dana S | 84 Rx3 | | | Matt S | 43 Rx | | | Charles S | 52 Rx | | | John B | 80 Rx | | | Hillary | 75 Rx3 | | | Sam ra | :) Rx | Left before reporting |
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Warm Up Thursday 30 March 2023 (Time) 2 ROUNDS 30 Jumping Jacks 10 Banded Upright Rows 10 Supinated Band Pull-Aparts 10 Overhead Band Pull-Aparts Into… 2 ROUNDS 100m Run 10 Strict Knee Raises 8 Scap Pulls 6 Scap Retractions 10 Kipping Knee Raises Mobility: Banded Shoulder 3-Way Hip Stretch
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KIDS Thursday 30 March 2023 (Time) a) practice wall walks b) 4x : 4:00 sets -12 KB Swings -12 air squats -12 KB Deadlift -max row in meters 1:30 Rest in between rounds
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TEENS Thursday 30 March 2023 (Time) Strength: 6x4 Deadlifts 3x4min AMRAP: 12-9-6 KBS Kick Ups Wall Balls *Rest 1:30 b/t AMRAPS* *pick up where you left off*
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