WOD Blog
 | Tue, May 9 2023 |  |
| Tuesday 9 May 2023 | Warm Up Tuesday 9 May 2023 | KIDS Tuesday May 9 2023 | TEENS Tuesday 9 May 2023 |
Tuesday 9 May 2023 (Time, Rx2, Rx3) Strength: 4 rounds of 20’ single DB overhead walking lunges 10 GHD sit ups | 1/2 GHD | Hollow body Rocks WOD 10-8-6-4-2: Full snatches (115/165 lb) – Perform 3 wall walks after each set. Rx2: (75/115 lb) Rx3: (35/45 lb) | Partial Wall Walks
| 0% |  | |  | 0% |
| 1st | 13:33 Rx2 | Samantha Bu Tue, May 9, 2023 | | 2nd | 9:33 Rx3 | Erin B Tue, May 9, 2023 | | 3rd | 10:03 Rx3 | Nichole Tue, May 9, 2023 | | 1st | 15:24 Rx | Noah Ma Tue, May 9, 2023 | | 2nd | 17:30 Rx | Luke Sy Tue, May 9, 2023 | | 3rd | 9:02 Rx2 | Nick T Tue, May 9, 2023 |
| Gretchen | 10:00 Rx3 | | | Angela C | 8:20 Rx3 | | | DeVonna | 11:28 Rx3 | | | Nick T | 9:02 Rx2 | | | Shane S | 9:29 Rx3 | | | David G | 13:10 Rx3 | | | Mauricio | 14:57 Rx3 | | | Ryan S | 16:06 Rx3 | | | Ben Bar | 16:50 Rx2 | 135 | | Nichole | 10:03 Rx3 | 55 | | Emily B | 9:44 Rx3 | | | Clay | 14:59 Rx3 | | | Erin B | 9:33 Rx3 | | | Jenica | 8:54 Rx3 | | | Andrea C | 8:45 | Front squats | | Sierra | 7:48 Rx3 | | | Bill | 9:12 | Mod | | Molly O | 9:51 Rx3 | | | Ben S | 9:09 Rx2 | | | Nilsson | 14:30 Rx2 | | | Ben K | 14:00 Rx3 | | | Jordan A | :) Rx3 | | | Brian H | 8:22 Rx3 | 2 full WW | | Jake L | 10:29 Rx3 | | | Mandy N | 9:06 Rx3 | 55# 3 full WW | | Nick N | 8:51 Rx3 | 3 full WW | | Luke Sy | 17:30 Rx | | | Amanda Lo | 8:09 Rx3 | 3 full WW,45llbs | | Samantha Bu | 13:33 Rx2 | 95# | | Noah Ma | 15:24 Rx | | | John B | 11:42 Rx2 | 135# Muscle Snatch | | Kristine | 13:35 Rx3 | | | Bharath | 15:39 Rx3 | | | Graham | 12:33 Rx2 | | | Justin C | 10:08 Rx2 | | | Elijah | 9:20 Rx3 | | | Kate D | 9:53 Rx2 | | | Taylor B | 12:30 Rx3 | | | Shashank g | 12:28 Rx3 | |
|
Warm Up Tuesday 9 May 2023 (Time) 200m Run 2 sets: 8 plate g2o 8 counter balance squats 8 alt. spiderman 8 alt. samson lunges 8 straight leg sit ups alt. warrior squat piriformis stretch overhead stretch on wall 1 set: 6 alt. lunges 20ft waiters walk 6 OHWL 3 half GHD 3 GHD *strength/skill* 1 set: 3-5 wall walks (partial range of motion) 10 squat therapy reps (against the wall) 3 wall walks (full range of motion) 5 snatch DL 5 snatch high pulls 5 muscle snatches 5 overhead squats 5 hang squat snatches 5 squat snatches
| 0% |  | |  | 0% |
|
KIDS Tuesday May 9 2023 (Time) A) EMOM 7 -5 back squats B) WOD: For Time: 25-20-15-20-5 -box jumps -kettlebell swings -sit ups * run on the dash
| 0% |  | |  | 0% |
|
TEENS Tuesday 9 May 2023 (Time) 5x5 Back Squat -increasing weight 12 Min AMRAP: Max Effort Toes to Bar *every time you break, complete: 8 Wallballs 100m Run Score is T2B
| 0% |  | |  | 0% |
|