WOD Blog
 | Thu, Jun 8 2023 |  |
| Thursday 8 June 2023 | Warm Up Thursday 8 June 2023 | YOUTH Thursday 8 June 2023 |
Thursday 8 June 2023 (Time, Rx2, Rx3) Strength: On a 10:00 clock: Build to a heavy power clean + front squat. WOD 25min CAP RX 6 rounds for time: 9 hang squat cleans (105/155 lb) 6 bar muscle-ups RX2 6 rounds for time: 9 hang squat cleans (75/115 lb) 6 chest-to-bar pull-ups RX3 6 rounds for time: 9 hang squat cleans (55/75 lb) 12 jumping pull-ups SCORE: TOTAL TIME SKILL WORK
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| 1st | 24:33 Rx | Samantha Bu Thu, Jun 8, 2023 | | 2nd | 12:35 Rx2 | Nichole Thu, Jun 8, 2023 | | 3rd | 11:30 Rx3 | Léa Thu, Jun 8, 2023 | | 1st | 25:00 Rx | Nilsson Thu, Jun 8, 2023 Luke Sy Thu, Jun 8, 2023 | | 2nd | 13:42 Rx2 | Mason M Thu, Jun 8, 2023 | | 3rd | 14:17 Rx2 | Nick T Thu, Jun 8, 2023 |
| Jacob Br | 14:59 Rx2 | | | Angela C | 14:23 | scaled | | Phillip A | 18:28 Rx3 | 95#, PUs | | DeVonna | 15:04 | scaled | | Nick T | 14:17 Rx2 | | | Caity R | 19:50 Rx3 | | | David G | 18:13 | scaled | | Mauricio | 16:37 Rx3 | | | Ryan S | 20:00 Rx3 | | | Noah Ma | 12:32 Rx3 | | | Clay | 16:29 | scaled | | grant b | 19:28 Rx2 | | | Nichole | 12:35 Rx2 | | | Scott P | 19:20 Rx3 | | | Luke Sy | 25:00 Rx | 4 BMU shy | | Jack Y | 20:10 Rx3 | | | apurva s | 14:29 Rx3 | | | Venkata | 13:00 | 3 rounds | | Michael M | 15:53 Rx3 | | | Keith P | 12:30 | scaled | | Cam N | 24:11 Rx | | | Léa | 11:30 Rx3 | Rehab mod! | | Jenica | 11:14 Rx3 | Kipping pull up | | Ashley Fi | 13:59 | 75#, kipping pull ups | | Kelley P | 12:29 Rx3 | 65, kipping pu | | Kristie W | 10:29 | scaled | | Natalie M | 10:32 | scaled | | Nikki | 14:43 Rx3 | | | Shelley S | 16:10 Rx3 | | | Molly O | 17:03 Rx3 | | | Jake M | 22:17 Rx | | | Jake L | 19:14 Rx2 | | | Rees | 18:22 Rx3 | | | John B | :) Rx | | | Matt S | 8:31 Rx3 | | | Kristine | 12:57 Rx3 | | | Samantha Bu | 24:33 Rx | | | Caitlyn | 20:16 Rx2 | | | Nilsson | 25:00 Rx | | | Darcy C | 14:40 Rx2 | KPU | | Mason M | 13:42 Rx2 | RX cleans | | Tobie | 17:53 Rx | | | Carson Cl | 10:50 Rx2 | KPU | | Andrea G | 12:11 Rx2 | KPU | | Gisela | 12:49 Rx3 | | | Shane K | 21:42 Rx3 | KPU | | Hillary | 14:53 Rx2 | | | Shashank g | 14:11 Rx3 | | | Brianna W | 10:36 Rx3 | | | Shelley B | 12:24 Rx3 | | | Joe W | 16:00 Rx3 | Pullups |
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Warm Up Thursday 8 June 2023 (Time) 400m Run 2 Tabatas: (:20/:10) push-ups + 2 shoulder taps hollow body rocks kip swings counterbalance squats 3mins to foam roll 3/3 world's greatest stretch 5 clean deadlifts 5 high pulls 5 power cleans 5 front squats 5 hang squat cleans *strength* 1 set: 3 hang squat cleans (workout weight) 3-5 kipping pull-ups 3 hang squat cleans (workout weight) 1-3 bar muscle-ups
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YOUTH Thursday 8 June 2023 (Time) Skill: Rope Climb Progressions Plank Pulls Knee Raises J-Hook J-Hook Pulls 1/2 Rope Climb 1 Rope Climb 21-15-9 Kettlebell Swings Push Ups Sit Ups *1 Rope Climb on Dash* options for scaling: 1/2 Rope Climb / 2 Plank Pulls / 3 Knee Raises
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