WOD Blog
 | Thu, Jun 29 2023 |  |
| Thursday 29 June 2023 | Warm Up Thursday 29 June 2023 | YOUTH 29 June 2023 |
Thursday 29 June 2023 (Rounds, Rx2, Rx3) Strength: every 3:00 5-5-3-3-1-1: Thruster *from the rack 5/5 Bulgarian split squats (2 db) on the dash WOD Rx 3 x AMRAP 3: 15 wall-ball shots (14/20 lb) (9/10 ft) 10 toes-to-bars – Rest 2:00 between AMRAPs. Rx 2 3 x AMRAP 3: 15 wall-ball shots (14/20 lb) (9/10 ft) 10 toes-to-eye – Rest 2:00 between AMRAPs. Rx3 3 x AMRAP 3: 15 wall-ball shots (10/14 lb) (9/10 ft) 10 Knee Raises – Rest 2:00 between AMRAPs. Pick up where you left off.
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| 1st | 7+18 Rx | Nichole Thu, Jun 29, 2023 | | 2nd | 7+5 Rx | Samantha Bu Thu, Jun 29, 2023 | | 3rd | 7+15 Rx3 | Sara P Thu, Jun 29, 2023 | | 1st | 7+2 Rx | Matt A Thu, Jun 29, 2023 | | 2nd | 6+9 Rx | Jacob Br Thu, Jun 29, 2023 | | 3rd | 6+6 Rx | Noah Ma Thu, Jun 29, 2023 |
| Jacob Br | 6+9 Rx | | | Angela C | 6 Rx3 | T2E | | Samantha Bu | 7+5 Rx | | | David G | 5+7 Rx3 | | | Mauricio | 7+5 Rx3 | | | Ryan S | 5+18 Rx2 | 20# | | Nichole | 7+18 Rx | | | Matt A | 7+2 Rx | | | Michael M | 6 Rx3 | | | Michelle M | 5+7 Rx3 | | | Sara P | 7+15 Rx3 | | | Keith P | 6 Rx | | | Prathap | 8+1 Rx2 | | | Emily K | 7+8 Rx | | | Nilsson | 5+15 Rx | | | Sierra | 6+7 Rx3 | | | Ashley Fi | 6 Rx2 | | | Kristie W | 7 Rx2 | | | Noah Ma | 6+6 Rx | | | Natalie M | 5+10 Rx3 | | | Mandy N | 7 Rx2 | T2B | | Roxana | 7+20 Rx | | | Molly O | 6+10 Rx2 | | | Ben S | 7+18 Rx | | | Joseph B | 7+1 Rx2 | | | Ben K | 6 Rx3 | | | Darcy C | 6 Rx2 | | | Addie D | 4+16 Rx3 | | | April | 5+10 Rx3 | T2P | | Tim G | 6 Rx | | | Carson Cl | 5+23 Rx3 | | | Hannah D | 5 Rx3 | | | Tobie | 7+12 Rx | | | Matt S | 5+7 Rx3 | | | Dana S | 5+19 Rx3 | T2P | | Charles S | 6+7 Rx3 | V ups | | Shane K | 5+12 Rx3 | | | Shashank g | 6+7 Rx3 | | | Elijah | 6 Rx | | | Joe W | 5 Rx2 | | | Norm | 4+23 Rx | | | Skye | 7+10 Rx3 | |
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Warm Up Thursday 29 June 2023 (Time) 1 round with a partner: 100m run 10 med-ball chest passes 10 med-ball squat + throws 10 med-ball sit-up tosses 100m run 10 alt. mountain climbers 8 90/90 hip rotations 5 boot strappers hip wall stretches banded shoulder stretches 5/5 bulgarian split squats (bw) 5/5 bulgarian split squats (light wt) 5 front squats 5 push press 5 thrusters *strength 5 scap retracts 10 kip swings 5 kipping knee raises 5 t2e 5 t2b 5 wallballs to target
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YOUTH 29 June 2023 (Time) Skill: Rowing Technique & Power Clean Review 12min EMOM Odd: 3 Power Cleans Even: Max Cal Row
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