WOD Blog
 | Fri, Apr 14 2023 |  |
| Friday 14 April 2023 | Warm Up Friday 14 April 2023 |
Friday 14 April 2023 (Reps, Rx2, Rx3) Strength: Mod-heavy (65-75%) across sets Tempo Back Squats 5x4 (2.3.x.2) 2 min between sets WORKOUT: On a 10min Running Clock.... 800m Run or Row 65/50 50 Russian KBS (70/53) In remaining time Max Air Squats Score is Air Squats Rx2 (53/35) Rx3 (35/26)
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| 1st | 84 Rx | Samantha Bu Fri, Apr 14, 2023 | | 2nd | 112 Rx3 | Kristine Fri, Apr 14, 2023 | | 3rd | 70 Rx3 | Erin B Fri, Apr 14, 2023 DeVonna Fri, Apr 14, 2023 | | 1st | 145 Rx | William K Fri, Apr 14, 2023 | | 2nd | 129 Rx | John B Fri, Apr 14, 2023 | | 3rd | 120 Rx | Nick T Fri, Apr 14, 2023 |
| Jacob Br | 113 Rx | | | Nick T | 120 Rx | | | Angela C | 83 Rx3 | | | DeVonna | 70 Rx3 | | | William K | 145 Rx | | | Caity R | 82 Rx3 | | | Jules | 150 Rx | | | Ben Bar | 116 Rx | | | Samantha Bu | 84 Rx | | | Shashank g | 46 Rx3 | | | Erin B | 70 Rx3 | | | Jenica | 86 Rx2 | | | Clay | 41 Rx3 | | | Justin Fe | 125 Rx | | | Molly O | 97 Rx2 | | | Bill | 25 Rx3 | | | Ashley Fi | 76 Rx2 | | | April | 96 Rx3 | | | Charles A | 70 Rx3 | | | Amanda Lo | 110 Rx2 | | | Shelley S | 126 Rx2 | | | Autumn | 75 Rx3 | | | Joseph B | 105 Rx | | | Jennifer A | Open | Open | | Melanie | 130 Rx2 | | | Kristie W | 117 Rx2 | | | Rees | 90 Rx3 | | | Kip | 60 Rx3 | 44# | | Norm | 54 Rx2 | | | John B | 129 Rx | | | Kristine | 112 Rx3 | | | Bharath | 47 Rx3 | |
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Warm Up Friday 14 April 2023 (Time) 400m Jog or Row Monster Walks 2x Around Box 2 Rounds: 6 Jumping Air Squats 3 World's Greatest Stretch 6 Alt. Cossack Squats 6 Glute Bridges Mobility: Wall Hip Stretch Frog Stretch 2 Rounds: 100m Run 5 KB DL 5 KB hikes 5 RKBS 5 BB Tempo Back Squats
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