WOD Blog
 | Thu, Apr 27 2023 |  |
| Thursday 27 April 2023 | Warm Up Thursday 27 April 2023 | TEENS Thursday 27 April 2023 | KIDS Thursday 27 April 2023 |
Thursday 27 April 2023 (Time, Rx2, Rx3) Strength: 5x3 Over Head Squats from rack *65-75% for all sets; rest 2mins b/t sets 4 Rounds for time- 8 Alt. Shoulder Sandbag Jerks 70/50 16 Russian Twists (25/15) (double tap) 24/20 Cal Bike Rx2: 50/30 Rx3: 30/20 | 15/10 | 20/16 Bike
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| 1st | 12:50 Rx | Hillary Thu, Apr 27, 2023 | | 2nd | 12:54 Rx | Samantha Bu Thu, Apr 27, 2023 | | 3rd | 14:06 Rx2 | Shashank g Thu, Apr 27, 2023 | | 1st | 9:55 Rx | Nick T Thu, Apr 27, 2023 | | 2nd | 10:18 Rx | Luke Sy Thu, Apr 27, 2023 | | 3rd | 10:42 Rx | Jacob Br Thu, Apr 27, 2023 |
| Phillip A | 16:59 Rx2 | | | Gretchen | 16:20 Rx3 | | | Jacob Br | 10:42 Rx | | | DeVonna | 14:49 Rx3 | | | Nick T | 9:55 Rx | | | Caity R | 14:38 Rx3 | | | Shane S | 15:36 Rx3 | | | David G | 15:26 Rx3 | | | Ryan S | 10:44 Rx2 | | | Ben Bar | 12:00 Rx | | | Jack Y | 13:15 Rx3 | | | Luke Sy | 10:18 Rx | | | Scott P | 13:00 Rx3 | | | Sierra | 13:20 Rx | | | Jasmin | 14:51 Rx | | | Kristie W | 13:18 Rx2 | | | Samantha Bu | 12:54 Rx | | | Ben S | 8:48 Rx | | | Joseph B | 11:45 Rx | | | Chip | 12:55 Rx3 | | | Nilsson | 14:36 Rx | | | Clay | 12:10 Rx2 | | | Jake L | 13:50 Rx | | | Darcy C | 11:14 Rx2 | | | grant b | 10:04 Rx | | | Kim K | 14:30 Rx2 | | | Mandy N | 13:20 Rx3 | Mod | | Justin Fe | 11:11 Rx | | | Kelley P | 13:06 Rx | | | Lauren K | 10:35 Rx | | | Tobie | 8:53 Rx | | | Hillary | 12:50 Rx | | | Grace | 15:58 Rx2 | | | Dana S | 12:31 Rx3 | | | Matt S | 11:24 Rx2 | | | Shelli A | 14:51 Rx | | | Justin C | 11:19 Rx | | | Bharath | 16:43 Rx2 | | | John B | 11:28 Rx | | | Shelley B | 12:58 Rx3 | | | Shashank g | 14:06 Rx2 | | | Elijah | 14:27 Rx | | | Kate D | 9:16 Rx | | | Norm | 13:48 Rx | |
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Warm Up Thursday 27 April 2023 (Time) 2min Bike 2 Rounds: 4 Pass Throughs + 4 Figure 8s 8 PVC OHS 8 Alt Knee to Elbow Crunches 4 Sandbag DL + 4 Alt. Hang Clean Thoracic Opener Elevated Child's Pose Alt. Warrior Squat 4 BTN Strict Press 4 BTN Push Jerks 4 Tempo OHS *Strength* 6 Alt. Sandbag Cleans 3 Push Press 3 Push Jerks 12 Russian Twist 6 Cal Bike
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TEENS Thursday 27 April 2023 (Time) Strength/Skill: 3 Sets 4/4 TGU 4 GHD Sit Ups :30 Hollow Hang :30 REST 5 Rounds For Time: 8 Cal Row 6 Hang Power Snatch 6 Push Ups 8 Box Jumps
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KIDS Thursday 27 April 2023 (Time) 4 rounds for time: 10 supermans 10 hollow body rocks 10 plank knee to elbows each side :20 sec side plank 4 rounds for time: 16 alt. db snatch 16 alt. db lunges 10 cal row
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