WOD Blog
 | Tue, Apr 11 2023 |  |
 | Happy Birthday: Rusty |
| Tuesday 11 April 2023 | Warm Up Tuesday 11 April 2023 | TEENS Tuesday 11 April 2023 | KIDS Tuesday 11 April 2023 |
Tuesday 11 April 2023
(Rounds, Rx2, Rx3)
Strength: 3 Sets
3-5 Strict HSPU
100m Farmer Carry/Waiter Walk (athlete's choice weight)
200m Run
Rx2: 2 Mats
Rx3: Strict Press
4 SETS
AMRAP x 4 MINUTES*
2-4-6-and so on...
Handstand Push-Ups
Front Rack Lunge/Lunge/Squat (2x DB 50/35 | 53/35 KB)
-Rest 2:00 b/t Sets-
*Reset at the beginning
**Score is the lowest round
***Lunge/Lunge/Squat = 1 Rep
Rx2: 2 Mats | 35/25
Rx3: Strict Press | Mod Weight
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| 1st | 6 Rx | Samantha Sy Tue, Apr 11, 2023 | | 2nd | 6+8 Rx2 | Nichole Tue, Apr 11, 2023 | | 3rd | 8 Rx3 | Shashank g Tue, Apr 11, 2023 | | 1st | 4+9 Rx | John B Tue, Apr 11, 2023 | | 2nd | 4+3 Rx | Ben Bar Tue, Apr 11, 2023 | | 3rd | 4 Rx | Nick T Tue, Apr 11, 2023 |
| Jacob Br | 6+2 Rx3 | | | Nick T | 4 Rx | | | Phillip A | 6+6 Rx3 | | | Mauricio | 6 Rx3 | | | Ryan S | 4+8 Rx3 | | | Ben Bar | 4+3 Rx | | | Nichole | 6+8 Rx2 | | | Kyle r | 6+2 Rx2 | | | Emily B | 6+9 Rx3 | | | Kristie W | 8+8 Rx3 | | | Justin Fe | 4+8 Rx | | | Skye | 6+8 Rx3 | | | Nilsson | 6+3 Rx2 | | | Sophia D | 6+11 Rx3 | | | Charles A | 6+2 Rx3 | | | Bill | 10 Rx3 | | | Jenni | 6+14 Rx3 | | | Blake | :) | Mod | | Tim G | 6 Rx3 | | | Molly O | 6+10 Rx3 | | | Ben S | :) | Battle Prep | | Josie | 4 Rx2 | | | Jennifer A | 6+4 Rx | | | Autumn | 8+11 Rx3 | | | Morgan S | 6 Rx3 | | | Kate D | 4+1 Rx | | | Sam ra | 6 Rx3 | | | Rees | 4+8 Rx3 | | | Brian H | 6 Rx3 | | | Jake L | 6 Rx3 | | | April | 6+14 Rx3 | | | Val | 6+8 Rx3 | | | Graham | 4+10 Rx2 | | | Kristine | 8+4 Rx3 | | | John B | 4+9 Rx | | | Shelli A | 8 Rx3 | | | Samantha Sy | 6 Rx | | | Charles S | 4 Rx2 | | | Alice | 6+11 Rx3 | | | Justin C | 6 Rx2 | | | Bharath | 6 Rx3 | | | Shashank g | 8 Rx3 | | | Shelley B | 6 Rx3 | | | Elijah A | 6 Rx2 | |
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Warm Up Tuesday 11 April 2023
(Time)
PVC at briefing
2 Rounds:
100m Run
4 Inchworm to Seal to DD
4 Pike Push Ups
4 BW lunge/lunge/squats
4 Kick Ups
Thoracic Opener
Overhead Stretch on Wall
Hip Wall Stretches
2 Rounds: progress mov. & increase wt
2 Negative HSPU/HSPU or Strict Press
2 Lunge Lunge Squats
25ft FC/WW
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TEENS Tuesday 11 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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KIDS Tuesday 11 April 2023
(Time)
a) practice wall walks and handstand holds
b) 6 rounds for time:
6 Deadlifts
8 burpee box jump overs
20 single unders
150 m row
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