WOD Blog
 | Thu, Jul 6 2023 |  |
 | Happy Birthday: ASHLYN |
| Thursday 6 July 2023 | Warm Up Thursday 6 July 2023 | YOUTH Thursday 6 July 2023 | Other Results |
Thursday 6 July 2023 (Time, Rx2, Rx3) On an 8:00 clock: Build to a heavy 3-rep push jerk from the floor RX 25TC For time: 1000 meter row then, 5 rounds: 25 pull-ups 7 push jerks (95/135 lb) Rx2 For time: 1000 meter row then, 5 rounds: 15 pull-ups 7 push jerks (75/115 lb) Rx3 For time: 1000 meter row then, 5 rounds: 15 jumping pull-ups 7 push jerks (55/75 lb)
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| 1st | 17:40 Rx | Samantha Bu Thu, Jul 6, 2023 | | 2nd | 14:05 Rx3 | Sara P Thu, Jul 6, 2023 | | 3rd | 15:23 Rx3 | Erin B Thu, Jul 6, 2023 | | 1st | 21:50 Rx | Luke Sy Thu, Jul 6, 2023 | | 2nd | 23:24 Rx | Mason M Thu, Jul 6, 2023 | | 3rd | 23:30 Rx | Nick T Thu, Jul 6, 2023 |
| Nick T | 23:30 Rx | | | Jacob Br | 25:00 Rx | Row & 4 + 6 | | Shane S | 22:27 Rx3 | | | David G | 20:51 Rx3 | | | Mason M | 23:24 Rx | | | Ryan S | 19:58 | Mod | | Lori A | 19:04 Rx3 | | | Phillip A | 14:58 Rx3 | | | Jack Y | 14:44 Rx3 | | | Prathap | 20:00 Rx3 | | | Natalie M | 15:14 Rx3 | | | Erin B | 15:23 Rx3 | | | Michelle M | 18:32 Rx3 | | | Michael M | 17:07 Rx3 | | | Matt A | 14:02 Rx2 | | | Keith P | 17:35 Rx2 | | | Roxana | 15:00 Rx2 | | | Sara P | 14:05 Rx3 | | | Noah Ma | 14:05 Rx2 | | | Ben S | 14:40 Rx2 | | | Adam M | Open | scaled | | Samantha Bu | 17:40 Rx | | | Tim G | 16:24 Rx2 | | | April | 13:56 Rx3 | | | Nikki | 15:43 Rx3 | | | Emily K | 20:14 Rx | | | Amy S | 13:01 Rx3 | Mod | | Tobie | 18:01 Rx | | | Brandey | 15:02 Rx3 | | | Darcy C | 18:42 Rx3 | | | Kristie W | 12:41 Rx3 | | | Kim K | 17:27 Rx3 | | | Molly O | 15:12 Rx3 | | | Justin C | 24:38 Rx | | | William K | 17:48 Rx | 2 Extra pull ups! :) | | Shane K | 18:36 Rx3 | | | Norm | 18:45 Rx2 | | | Luke Sy | 21:50 Rx | | | Avinash k | 21:40 Rx3 | | | Shashank g | 18:25 Rx2 | | | Dan | 16:45 Rx3 | 95# | | Joe W | 19:00 Rx3 | 95# | | Emily B | 16:00 Rx3 | | | Nirup | 20:19 Rx3 | |
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Warm Up Thursday 6 July 2023 (Time) If athletes reach a movement in the warm-up that they can not perform, have them return to the last previously successful movement. 1 set: :30 row (easy pace) :30 alternating Samson stretch :30 ring rows 1 set: :30 row (moderate pace) :30 push-up to down dog :30 scap retracts 1 set: :30 row (moderate pace) :30 plank hold :30 kip swings 1 set: :30 row (fast pace) :30 push-ups :30 pull ups or JPU foam roll lats, delts, t spine preacher stretch overhead stretch on wall Push Jerk progression: 5 Jump and land 5 Jump, punch, and land with arms extended overhead 5 Push jerk with PVC or BB *strength* -then- 2 sets: 5 pulls on the rower 4 pull-ups 3 push jerks
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YOUTH Thursday 6 July 2023 (Time) 14min AMRAP w a Partner 8 hang power cleans 10 burpees over your partner 12 alt. lunges 10/8 cal bike
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