WOD Blog
 | Thu, Apr 6 2023 |  |
| Thursday 6 April 2023 | Warm Up Thursday 6 April 2023 | KIDS Tuesday 6 April 2023 | TEENS Thursday 6 April 2023 |
Thursday 6 April 2023 (Time, Rx2, Rx3) Partner WOD for time: 2 Rounds of: One Partner working (individuals must notate splits for Row and Du and apply to static holds) 1000 M Row | Tall Plank 100 DU | Front Rack hold 225/185 40 C2B 40 SandBag Clean 100/70 Rx2 1:00 DU practice | 185/155 | Pull ups | 70/50 Rx3 2.1 SU | 135/95 | V ring rows | 50/30 slamBall
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| 1st | 23:38 Rx | Samantha Bu Thu, Apr 6, 2023 | | 2nd | 30:00 Rx3 | apurva s Thu, Apr 6, 2023 | | 1st | 22:08 Rx | Luke Sy Thu, Apr 6, 2023 | | 2nd | 29:44 Rx | Jacob Br Thu, Apr 6, 2023 | | 3rd | 22:08 Rx2 | Adam D Thu, Apr 6, 2023 |
| Jacob Br | 29:44 Rx | | | Angela C | 25:56 Rx3 | | | Phillip A | 29:44 Rx3 | | | David G | 24:58 Rx3 | | | Ryan S | 24:58 Rx3 | | | Michael M | 24:24 Rx3 | | | Prathap | 24:42 Rx3 | | | Michelle M | 24:24 Rx3 | | | Bill | 13:30 | scaled | | Ashley Fi | 21:56 Rx3 | | | Ben S | 23:51 Rx | | | Sophia D | 27:07 Rx3 | | | Sierra | 23:40 Rx3 | | | Kristie W | 23:38 Rx3 | | | Samantha Bu | 23:38 Rx | | | Joseph B | 23:51 Rx | | | Adam D | 22:08 Rx2 | | | Luke Sy | 22:08 Rx | | | Jake L | 27:49 Rx2 | | | Jordan A | 27:49 Rx3 | | | Tobie | 23:15 Rx | | | Darcy C | 23:15 Rx2 | | | grant b | 27:13 Rx2 | 3 partners | | Clay | 27:13 Rx3 | 3 partners | | Bharath | 27:13 Rx3 | 3 partners | | apurva s | 30:00 Rx3 | |
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Warm Up Thursday 6 April 2023 (Time) Partner A: 500m Easy Row Partner B: :30 Singles/DUs + :30 Plank Shoulder Taps (until A finishes row) -Swap- Mobility: Foam Roll Lats, Triceps, Glutes, Hams 3/3 World's Greatest Stretch 6 Alt. Twisted Cross Child's Pose Reach Back (elbows elevates, hands towards scaps) C2B Progression: 5 Scap Retracts 5 Kip Swings 3 Pull Ups 3 C2B Sandbag: 5 Deadlifts 5 Hip Snaps 3/3 Cleans 5/5 Elbow Punches :10 Holds - Take Turns Loading Bar to FR Wt.
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KIDS Tuesday 6 April 2023 (Time) a) practice wall walk and handstand holds b) 6 rounds for time: -6 deadlifts - 8 burpee box jump overs -20 single unders -150m row
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TEENS Thursday 6 April 2023 (Time) Gymnastics Strength: 3 Sets 12 Banded Lat Pull Downs 3-5 Strict Pull Ups or VRR 3-5 Toe Assisted Ring Dips 4 Rounds: 8 Alt. Db Snatch 6 Push Ups 24 Jump Rope :30 Hollow Hold
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