WOD Blog
 | Tue, Jul 11 2023 |  |
 | Happy Birthday: Shiva |
| Tuesday 11 July 2023 | Warm Up Tuesday 11 July 2023 | YOUTH Tuesday 11 July 2023 |
Tuesday 11 July 2023 (Rounds, Rx2, Rx3) 8 min Rope Climb Practice if needed with coach or 4 rounds of 2/2 TGU 15 Hip Extensions WORKOUT RX AMRAP 14: 12 box jumps (24/30 in) 2 rope climbs 8 SA Devils Press (35/50) RX2 AMRAP 14: 12 box jumps (20/24 in) 1 rope climb 8 SA Devils Press (25/35) RX3 AMRAP 14: 12 box jumps (16/20 in) 3 pull-to-stands or 3 J-hooks 8 SA Devils Press (15/25)
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| 1st | 5+10 Rx | Samantha Bu Tue, Jul 11, 2023 | | 2nd | 4+15 Rx | Nichole Tue, Jul 11, 2023 | | 3rd | 6+11 Rx3 | Sara P Tue, Jul 11, 2023 | | 1st | 4+20 Rx | Mason M Tue, Jul 11, 2023 | | 2nd | 4+17 Rx | Nick T Tue, Jul 11, 2023 | | 3rd | 4+6 Rx | Justin B Tue, Jul 11, 2023 |
| Jacob Br | 3+13 Rx | | | Phillip A | 5+12 Rx2 | | | Nick T | 4+17 Rx | | | Dan | 4+4 Rx | | | Caity R | 3+17 Rx3 | | | Cody P | 4+5 Rx3 | | | David G | 3+12 Rx3 | | | Ivan | 5+17 Rx | | | Nichole | 4+15 Rx | | | Mason M | 4+20 Rx | | | Jack Y | 4+9 Rx2 | | | Matt A | 4+3 Rx | | | Sara P | 6+11 Rx3 | 24in box | | Keith P | 5+10 Rx2 | | | apurva s | 4+15 Rx3 | | | Bill | 2 Rx3 | | | Emily K | 4+18 Rx | | | Natalie M | 3 Rx3 | | | Mandy N | 5+12 Rx2 | | | Kelley P | 4+16 Rx3 | | | Adam D | 5+15 Rx2 | | | Chip | 5 Rx3 | | | Molly O | 5+4 Rx3 | | | Ben S | 4 Rx | | | Darcy C | 5 Rx3 | | | Ryan S | 4+16 Rx3 | | | Justin B | 4+6 Rx | | | Joseph B | 4+18 Rx2 | | | Lynn S | 5 Rx3 | | | Nilsson | 4+15 Rx2 | | | Samantha Bu | 5+10 Rx | | | Brian H | 5+12 Rx3 | | | Carson Cl | 0 | Left? | | grant b | 5+11 Rx | | | Jake L | 4 Rx2 | | | Luke Sy | 4+1 Rx | | | Shane K | 4+15 Rx2 | | | Tobie | 3+20 Rx | | | Alice | 5+6 Rx3 | | | Noah Ma | 4 Rx3 | | | Elijah | 4+1 Rx | | | Charles S | 3+12 Rx | | | Amy S | 4 Rx2 | |
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Warm Up Tuesday 11 July 2023 (Time) 200-m run (easy pace) 25-ft down and back: Bear crawl (down) Samson lunges (back) Spiderman twist Over-under Crab walk (focus on maintaining high hips) Burpee broad jump 200-m run (moderate pace) pigeon pose 3/3 world's greatest stretch 6 box step-ups 6 tuck jumps 6 box jumps 3 burpee DB DL 6 alt. devil's press 3 plank pulls 3 j hooks 3 j hook pulls half or full climb *Skill or Accessory work
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YOUTH Tuesday 11 July 2023 (Time) Skill Work: T2B take 10mins to progress- t2p knee raises kipping knee raises t2e t2b 21-15-9- deadlifts t2b (or progression piece) jump rope -accumulate :40 plank hold on dashes
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