WOD Blog
 | Tue, Apr 4 2023 |  |
| Tuesday 4 April 2023 | Warm Up 4 April 2023 | TEENS Tuesday 4 April 2023 | KIDS Tuesday 4 April 2023 |
Tuesday 4 April 2023 (Rounds, Rx2, Rx3) Strength 3x6* Tempo Strict Press (21X1) *Keep weight Moderate-Heavy across all sets. 4 SETS* AMRAP x 4 MINUTES 100m Run 12 Toes to Bar 8 push press (115/85) -Rest 1:00 b/t Sets- *Start where you left off. **50m = 1 Rep Rx2 T2E | 95/65 Rx3 Knee Raises | 75/45
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| 1st | 9+2 Rx | Samantha Bu Tue, Apr 4, 2023 | | 2nd | 6 Rx | Hillary Tue, Apr 4, 2023 | | 3rd | 9 Rx3 | Avinash k Tue, Apr 4, 2023 Erin B Tue, Apr 4, 2023 | | 1st | 8+20 Rx | John B Tue, Apr 4, 2023 | | 2nd | 8+8 Rx | Luke Sy Tue, Apr 4, 2023 | | 3rd | 8+2 Rx | Ben Bar Tue, Apr 4, 2023 |
| Jacob Br | 7+12 Rx | | | DeVonna | 8+13 Rx3 | | | Nick T | 7+7 Rx | | | Phillip A | 7+2 Rx3 | | | Angela C | 9+1 Rx3 | | | Justin Fe | 7+6 Rx | | | Caity R | 5+2 Rx2 | | | Ryan S | 5+11 Rx2 | | | Michael M | 7 Rx3 | | | Michelle M | 6+2 Rx3 | | | Erin B | 9 Rx3 | | | Bharath | 8+2 Rx3 | | | Ben Bar | 8+2 Rx | | | Bill | 5 Rx3 | | | Jasmin | 8+2 Rx2 | | | Léa | 5+18 Rx3 | TTB | | Shelley B | 8 Rx3 | | | Molly O | 9+2 Rx3 | | | Samantha Bu | 9+2 Rx | | | Ashley Fi | 7+2 Rx2 | | | Chris G | 8+12 Rx | | | Ben S | 9+5 Rx | | | Kelley P | 7+1 Rx2 | | | Blake | 8+1 Rx2 | | | John B | 8+20 Rx | | | Jennifer A | 7+12 Rx | | | Adam D | 9+1 Rx2 | | | Amanda Lo | 8 Rx2 | | | Brian H | 7+3 Rx3 | | | Jake L | 8+3 Rx3 | | | April | 8+8 Rx3 | | | Rees | 9 Rx3 | | | Luke Sy | 8+8 Rx | | | Darcy C | 6+7 Rx2 | T2B | | Tobie | 9 Rx | | | Charles S | 6+8 Rx | | | Jenni | 7+14 Rx3 | | | grant b | 9+1 Rx | | | Alice | 8+12 Rx3 | | | Hillary | 6 Rx | | | Justin C | 7+1 Rx2 | | | Avinash k | 9 Rx3 | | | Elijah | 9 Rx2 | | | Joe W | 9 Rx3 | |
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Warm Up 4 April 2023 (Time) 400m Run Into… AMRAP x 5 MINUTES 5 Scap Retracts 5 Banded Pull Aparts 5 Banded Strict Press 10 Hollow Rocks Banded Shoulder Stretches Practice Tempo w Empty BB *Strength* 3 Dips no drive 3 Push Press 3 Kip Swings 3 Knee Raises 3 T2E 3 T2B
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TEENS Tuesday 4 April 2023 (Time) Strength/Skill: Overhead Squats 4 Rounds: 150m Run 8 Burpee Box Jumps 6 Overhead Squats -then- Strength: Core Tabata (:20//:10) x 3 Alt. V-Ups Overhead Plate Sit Ups Russian Twists Plank Crunches
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KIDS Tuesday 4 April 2023 (Time) a) practice med ball cleans b) practice single unders c) WOD: 16 min AMRAP -3 shuttle runs -10 db step ups -8 wall balls -6 elevated push ups -4 medball cleans
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