WOD Blog
 | Thu, Jun 22 2023 |  |
| Thursday 22 June 2023 | Warm Up Thursday 22 June 2023 | POST WOD | YOUTH Thursday 22 June 2023 |
Thursday 22 June 2023 (Reps, Rx2, Rx3) RX Every 5:00 x 3 sets for reps: 800m run Max reps DB box step-ups (20 in) (35/50 lb) – Use one DB. Rest 2:00 Minutes RX2 Every 5:00 x 3 sets for reps: 600m run Max reps DB box step-ups (20 in) (25/35 lb) – Use one DB. Rest 2:00 Minutes RX3 Every 5:00 x 3 sets for reps: 400m run Max reps box step-ups (20 in) Rest 2:00 Minutes Post Wod: RX and Rx2 8:00 20 Overhead Squats (35/45) 15 GHD Sit ups RX3 8:00 20 Overhead Squats (PVC/35/15) 15 Toes to Post.
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| 1st | 51 Rx | Nichole Thu, Jun 22, 2023 | | 2nd | 32 Rx | Samantha Bu Thu, Jun 22, 2023 | | 3rd | 106 Rx2 | Sara P Thu, Jun 22, 2023 | | 1st | 72 Rx | Matt A Thu, Jun 22, 2023 | | 2nd | 70 Rx | John B Thu, Jun 22, 2023 | | 3rd | 61 Rx | Elijah Thu, Jun 22, 2023 |
| Jacob Br | 53 Rx | | | Angela C | 14 Rx3 | | | Caity R | 92 Rx3 | | | David G | 30 | scaled | | Mauricio | 59 Rx3 | | | Ryan S | 100 Rx2 | | | Clay | 67 Rx2 | | | Dan | 32 Rx | | | Nichole | 51 Rx | | | Shelley B | 46 Rx3 | | | Scott P | 40 Rx2 | | | Jack Y | 74 Rx2 | | | Luke Sy | 49 Rx | | | Matt A | 72 Rx | | | Erin B | 88 Rx3 | | | Nikki | 108 Rx3 | | | Sara P | 106 Rx2 | | | Prathap | 55 Rx2 | | | Skye | 106 Rx3 | | | Kristie W | 83 Rx3 | 600m | | Sierra | 62 Rx3 | 20# | | Molly O | 93 Rx2 | | | Charles A | 76 Rx3 | | | Nilsson | 56 Rx2 | | | Ben K | 49 Rx2 | | | John B | 70 Rx | | | Samantha Bu | 32 Rx | | | DeVonna | 55 Rx3 | | | Rees | 84 Rx3 | | | Jake L | 56 Rx2 | | | Mandy N | 50 Rx3 | | | grant b | 45 Rx | | | Justin C | 20 Rx | | | Tobie | 77 Rx | | | Darcy C | 75 Rx2 | | | Caitlyn | 44 | Bike w 25# | | Hillary | 46 | Bike w 35# | | Shane K | 67 Rx2 | | | Shashank g | 86 Rx3 | | | Elijah | 61 Rx | | | Joe W | 39 Rx2 | | | Avinash k | 100 Rx2 | |
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Warm Up Thursday 22 June 2023 (Time) 400m Run 1 sets: 10 Samson stretch lunges 10 PVC good mornings 10 PVC overhead squats 10 hollow rocks 10 push-ups 10 ring rows 3/3 world's greatest stretch calf smash and stretch pigeon pose 100m run 10 no weight box step ups 8 wall facing squats 5 quad activates on ghd 100m run 5/5 weighted box step ups 8 overhead squats 5 ghd
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POST WOD (Rounds, Rx2, Rx3) 20 OH Squats 15 GHDs
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| 1st | 3+2 Rx | Nichole Thu, Jun 22, 2023 | | 2nd | 3+14 Rx3 | Sara P Thu, Jun 22, 2023 | | 3rd | 2+20 Rx3 | DeVonna Thu, Jun 22, 2023 | | 1st | 3+20 Rx | Nilsson Thu, Jun 22, 2023 Jacob Br Thu, Jun 22, 2023 | | 2nd | 3+4 Rx | Dan Thu, Jun 22, 2023 | | 3rd | 2+30 Rx | Matt A Thu, Jun 22, 2023 |
| Jacob Br | 3+20 Rx | | | Angela C | 4+20 Rx3 | | | Caity R | 2+11 Rx3 | | | David G | 1+20 Rx3 | | | Mauricio | 2 Rx | | | Ryan S | 2+10 Rx2 | | | Clay | 3 Rx3 | | | Dan | 3+4 Rx | | | Nichole | 3+2 Rx | | | Shelley B | 2+4 Rx3 | | | Scott P | 2 Rx | | | Jack Y | 2+21 Rx3 | | | Matt A | 2+30 Rx | | | Erin B | :) | scaled | | Nikki | :) | scaled | | Sara P | 3+14 Rx3 | | | Prathap | 4 Rx3 | | | Skye | 4+15 Rx3 | | | Kristie W | 4 Rx3 | | | Sierra | 3+20 Rx | | | Molly O | 3+6 Rx3 | | | Charles A | 3+15 Rx3 | | | Nilsson | 3+20 Rx | | | DeVonna | 2+20 Rx3 | | | Rees | 2+20 Rx3 | | | Jake L | 2+20 Rx | | | Mandy N | 3 Rx3 | Mod | | grant b | 3+2 Rx | | | Justin C | 2+32 Rx | | | Tobie | 3+8 Rx | | | Darcy C | 2+20 Rx | | | Caitlyn | :) | Mod | | Hillary | 4+20 | Mod w back extensions | | Shane K | 2 Rx | |
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YOUTH Thursday 22 June 2023 (Time) Skill: 10min of Rope Climb Progressions 12 min AMRAP of: 20 Single Unders 5 Push Press 10 Box Jump Overs
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