WOD Blog
 | Thu, May 11 2023 |  |
| Thursday 11 May 2023 | Warm Up Thursday 11 May 2023 | KIDS and TEENS Thursday 11 May 2023 |
Thursday 11 May 2023 (Rounds, Rx2, Rx3) Every 3min for 12:00 (4 Rounds) 4/4 Turkish get-ups 100 m waiters walk WOD for Rounds and reps AMRAP 10 of: 15 Vups 15 Back squats 95/135 from rack Rx2: 75/115 Rx3: 55/95
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| 1st | 5+15 Rx | Samantha Bu Thu, May 11, 2023 | | 2nd | 4+15 Rx3 | Erin B Thu, May 11, 2023 | | 1st | 6 Rx | Dan Thu, May 11, 2023 | | 2nd | 5+26 Rx | Noah Ma Thu, May 11, 2023 | | 3rd | 5+25 Rx | Nilsson Thu, May 11, 2023 |
| Phillip A | 4-+15 Rx3 | | | Gretchen | 5+3 | Mod | | Caity R | 4+15 Rx2 | | | Jacob Br | 5+14 Rx | | | David G | 4+13 Rx3 | | | Mauricio | 4+5 Rx3 | | | Ben Bar | 5+3 Rx | | | Michael M | 5+10 Rx3 | | | Erin B | 4+15 Rx3 | | | Jenica | 5 Rx3 | | | Luke Sy | 5+10 Rx | | | Sierra | 5+15 Rx3 | | | Samantha Bu | 5+15 Rx | | | Kristie W | 5+10 Rx2 | | | Ben S | 5+15 Rx | | | John B | 5+22 Rx | | | Autumn | :) | scaled | | Molly O | 5+17 Rx3 | | | Jake L | 4+25 Rx2 | | | Rees | 5 Rx3 | | | Nilsson | 5+25 Rx | | | Noah Ma | 5+26 Rx | | | Shelli A | 5+23 Rx | | | Justin C | 5+24 Rx | | | Shashank g | 4+20 Rx3 | | | Val | 5+3 Rx3 | | | Shelley B | 5+15 Rx3 | | | Dan | 6 Rx | | | Elijah | 5+18 Rx | |
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Warm Up Thursday 11 May 2023 (Time) 2 Rounds: 100m Run 10 Jumping Air Squats 10 Alt. V-Ups 5/5 DB Strict Press 5/5 DB Windmills Wall Hip Stretches Seal Stretch 2 Rounds (to increase weight) 2/2 TGU 50m Waiter Walk *strength* 5 V Ups 5 Tempo Back Squats 5 Back Squats
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KIDS and TEENS Thursday 11 May 2023 (Time) A) strength: 5 sets of complex: 1 power clean + 2 push press +2 split jerk B) WOD: 4 rounds: -15 kb swings -15 kb deadlift -15 burpees - 15 cal row rest 1:00 between rounds
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