WOD Blog
 | Thu, Apr 20 2023 |  |
| Thursday 20 April 2023 | Warm Up Thursday 20 April 2023 | TEENS Thursday April 20 2023 | KIDS Thursday 20 April 2023 |
Thursday 20 April 2023 (Rounds, Rx2, Rx3) AMRAP x 20:00 400m Run 20 Russian KBS (53/35) Rx2 35/26 Rx3 300 M Run | 26/18
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| 1st | 5+3 Rx | Alice Thu, Apr 20, 2023 | | 2nd | 6+3 Rx2 | Léa Thu, Apr 20, 2023 | | 3rd | 6+1 Rx2 | Kristine Thu, Apr 20, 2023 | | 1st | 8+1 Rx | John B Thu, Apr 20, 2023 | | 2nd | 8 Rx | Nick T Thu, Apr 20, 2023 | | 3rd | 7+1 Rx | Adam D Thu, Apr 20, 2023 Jacob Br Thu, Apr 20, 2023 |
| Jacob Br | 7+1 Rx | | | Angela C | 4+10 Rx2 | | | Phillip A | 6 Rx2 | | | Nick T | 8 Rx | | | Shane S | 6+2 Rx2 | | | Dan | 7 Rx | | | Gretchen | 5 Rx3 | | | David G | 5 Rx3 | | | Scott P | 5+2 Rx3 | | | Jack Y | 5+2 Rx3 | | | Prathap | 5+18 Rx | | | Ryan S | 5+19 Rx2 | | | Clay | 5+22 Rx2 | | | Bill | 4 Rx3 | | | Charles A | 5+3 Rx2 | | | Ashley Fi | 6 Rx | | | Adam D | 7+1 Rx | | | Shelley S | 6 + 10 Rx | Row | | Bharath | 6 Rx2 | | | Blake | 5+1 Rx | | | Kate D | 6+1 Rx | | | Autumn | 6 Rx3 | | | Jennifer A | Open | Open | | Molly O | 6+2 Rx | | | Joseph B | 6 Rx | | | Ben K | 5 Rx2 | | | Nilsson | 5+1 Rx | | | Rees | 5+10 Rx2 | | | Amanda Lo | 6 Rx | | | April | 5+2 Rx2 | | | Justin Fe | 8+2 Rx | | | Kristine | 6+1 Rx2 | | | John B | 8+1 Rx | | | Brian H | 6+1.5 Rx2 | | | Norm | 5+1 Rx | | | grant b | 7+1 Rx | | | Alice | 5+3 Rx | | | Shashank g | 4 Rx2 | Row | | Léa | 6+3 Rx2 | | | Elijah | 6+100 Rx | |
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Warm Up Thursday 20 April 2023 (Time) 400m Run Monster Walks 5mins to Roll Out Banded Hamstring Stretches Piriformis Stretch 2 Rounds 50m Run 5 KB DL 5 KB Hikes 5 RKBS
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TEENS Thursday April 20 2023 (Time) Gymnastics Strength/Skill: 4 Sets 10 Bent Over Rows (3 second pause at chest) 20 Banded Lat Pull Downs :20 Hollow Hang 15min AMRAP: 8 Front Squats 8 Pull Ups or Ring Rows 16 Alt. V-Ups 150m Run
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KIDS Thursday 20 April 2023 (Time) A)core- EMOM 12 1: 5 pvc overhead squats 2: 16 farmers carry hold marches 3:15 weighted sit ups B)EMOM 16 1: row 10 cal 2: 5 elevated push ups + 5 ring rows 3: 20 thrusters 4: 20 KB swings
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