WOD Blog
 | Tue, Apr 18 2023 |  |
| Tuesday 18 April 2023 | Warm Up Tuesday 18 April 2023 | TEENS Tuesday 18 April 2023 | KIDS Tuesday 18 April 2023 |
Tuesday 18 April 2023 (Calories, Rx2, Rx3) Deadlift 10:00 to build to a heavy double. WORKOUT EMOM x 14 MINUTES MIN 1 - 8 Toes to Bar + 8 Deadlifts (155/105) MIN 2 - :40 Max Cal Bike Score is Calories Rx2 T2E | 135/95 Rx3 Knee Raises | 95/65
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| 1st | 58 Rx | Samantha Bu Tue, Apr 18, 2023 | | 2nd | 65 Rx2 | Nichole Tue, Apr 18, 2023 | | 3rd | 55 Rx2 | Hillary Tue, Apr 18, 2023 | | 1st | 79 Rx | John B Tue, Apr 18, 2023 Jacob Br Tue, Apr 18, 2023 | | 2nd | 73 Rx | Luke Sy Tue, Apr 18, 2023 | | 3rd | 68 Rx | Ben Bar Tue, Apr 18, 2023 |
| Jacob Br | 79 Rx | | | DeVonna | 46 Rx3 | | | Angela C | 51 Rx2 | | | Phillip A | 43 Rx2 | | | Hillary | 55 Rx2 | | | Justin Fe | 73 Rx | | | Gretchen | 38.2 Rx3 | | | Dan | 61.9 ;-) Rx | | | Ben Bar | 68 Rx | | | Ryan S | 72 | scaled | | Nichole | 65 Rx2 | Toes to Bar | | Emily B | 41 Rx3 | | | Kristie W | 61 Rx2 | | | Chip | 57 Rx3 | | | Nilsson | 40 Rx | | | Clay | 49 Rx3 | | | Natalie M | 30 Rx3 | | | Bill | 28 Rx3 | | | Jasmin | 55 Rx2 | T2b | | Shelley S | 48 Rx2 | | | Adam D | 60 Rx2 | | | Samantha Bu | 58 Rx | | | Blake | 83 Rx2 | | | Molly O | 51 Rx2 | | | Darcy C | 50 Rx2 | T2B | | Autumn | 51 Rx3 | | | Tim G | 72 Rx2 | | | Ben S | 98 Rx | | | Joseph B | 76 Rx2 | | | Luke Sy | 73 Rx | | | Jake L | 63 Rx2 | | | Jordan A | 28 Rx3 | | | Jenni | 46 Rx3 | | | Mandy N | 52 Rx | | | John B | 79 Rx | | | Ben K | :) | scaled | | grant b | 100 Rx | | | Charles S | 57 Rx | | | Avinash k | 55 Rx3 | | | Addie D | 51 Rx3 | | | Olivia D | 37 Rx2 | | | Kate D | 62 Rx | | | Caitlyn | 42 | Scaled | | Bharath | 41 Rx2 | | | Shelli A | 58 Rx2 | | | Shashank g | 42 Rx3 | 85# | | Elijah | 67 Rx2 | | | Sam ra | 53 Rx3 | 115# | | apurva s | 28 Rx3 | |
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Warm Up Tuesday 18 April 2023 (Time) 2min Bike Quad Smash with BB 2 Rounds 5 Seal to Down Dog 5/5 SL Glute Bridges 10 Alt. V-Ups 5 Scap Retracts Pigeon Pose 3/3 World’s Greatest Stretch Child’s Pose 5 Hinges 5 Drops 5 Deadlifts Strength 5 Scap Pulls 5 Kip Swings 3 Kipping Knee Raises 3 T2E 3 T2B
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TEENS Tuesday 18 April 2023 (Time) Strength/Technique Work: light across all sets 10min EMOM: 2 Split Jerk (from rack) X.5.1.2 For Time: 10-9-8-7-6-5-4-3-2-1 Power Clean & Jerks 1-2-3-4-5-6-7-8-9-10 Burpees Over the Bar
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KIDS Tuesday 18 April 2023 (Time) A) gymnastics skills 5 sets: 5 hanging shrugs 5 kip swings 5 knee raises B)WOD: 12 MIN AMRAP burpee box step ups alternating med ball cleans 10 single unders *start with one rep of each movement, then two reps for round two, 3 reps for rounds 3 and so on C)BURNER: Tabata: 8 rounds: :20 on :10 off -turf sprints - farmers carry hold -hollow hold -plank hold
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