WOD Blog
 | Tue, Jul 25 2023 |  |
| Tuesday 25 July 2023 | Warm Up Tuesday 25 July 2023 | YOUTH Tuesday 25 July 2023 |
Tuesday 25 July 2023 (Reps, Rx2, Rx3) 16min Tabata (8x) For reps: (:20 of work / :10 of rest) RX & Rx2: 1- Tabata pull-ups 2- Tabata push-ups 3- Tabata sit-ups 4- Tabata air squats Change movements every :30, start with one, move to next movement Rx3: 1- Tabata ring rows 2- Tabata elevated push-ups 3- Tabata sit-ups 4- Tabata air squats Change movements every :30, start with one, move to next movement
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| 1st | 412 Rx | Nichole Tue, Jul 25, 2023 | | 2nd | 376 Rx3 | Avinash k Tue, Jul 25, 2023 | | 3rd | 265 Rx3 | apurva s Tue, Jul 25, 2023 Saba Tue, Jul 25, 2023 | | 1st | 448 Rx | Matt A Tue, Jul 25, 2023 | | 2nd | 421 Rx | Mason M Tue, Jul 25, 2023 | | 3rd | 372 Rx | Justin B Tue, Jul 25, 2023 |
| Chris W | 0 | Open | | Jacob Br | 334 Rx | | | Angela C | 308 Rx3 | | | Phillip A | 315 Rx | | | DeVonna | 256 Rx3 | | | Dan | 308 Rx | | | David G | 291 Rx3 | | | Amber B | 249 Rx3 | | | Saba | 265 Rx3 | | | Mauricio | 312 Rx3 | | | Ryan S | 265 Rx3 | | | Nichole | 412 Rx | | | Jack Y | 294 Rx3 | | | Scott P | 304 Rx3 | | | Matt A | 448 Rx | | | Kristie W | 383 Rx3 | | | Michael M | 320 Rx3 | | | Michelle M | 288 Rx3 | | | Keith P | 316 Rx | | | Erin B | 245 Rx3 | | | apurva s | 265 Rx3 | | | Nilsson | 340 Rx | | | Sierra D | 289 Rx3 | | | Laura B | 285 Rx3 | | | Kelley M | 258 Rx3 | | | Caitlyn | 350 | Pat pulls | | William K | 428 Rx | | | Kelley P | 320 Rx | | | Ben S | 342 Rx | | | Jasmin | 286 Rx | | | Jake L | 249 Rx | | | Josalin | 194 Rx3 | | | Becky | 296 Rx3 | | | Darcy C | 236 Rx | | | Rees | 283 Rx | | | Chloe S | 212 Rx3 | | | Mason M | 421 Rx | | | Brian H | 328 Rx | | | Mandy N | 240 Rx3 | | | Nick N | 240 Rx | | | Mandy P | 240 Rx | | | Amanda Lo | 425 Rx | | | Kim K | 335 Rx3 | | | Tobie | 404 Rx | | | Noah Ma | 369 Rx | | | Charles S | 336 Rx | | | grant b | 380 Rx | | | Justin B | 372 Rx | | | Justin C | 294 Rx | | | Shelli A | 314 Rx | | | Kendall B | 241 Rx | | | Graham | 328 Rx | | | Shashank g | 272 Rx | | | Elijah A | 371 Rx | | | Avinash k | 376 Rx3 | | | Norm | 294 Rx | | | Molly O | 386 Rx3 | | | Sam ra | 320 Rx3 | | | Skye | 329 Rx3 | | | Uday | 284 Rx3 | |
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Warm Up Tuesday 25 July 2023 (Time) 500m row 2 sets: 10 alt. samson lunges 10 PVC overhead squats 10 banded pull-aparts 10 hollow body to superman rolls 10 push-ups 5 scap pull-ups & 5 scap retractions banded shoulder stretches pigeon pose frog pose or wide knee child's pose seal stretch 5min EMOM (:30//:30) to work on pull up prog: -jumping negatives -kipping pull ups -butterfly pull ups 1 set: 3-5 air squats 3-5 sit-ups 3-5 push-ups 3-5 pull-ups
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YOUTH Tuesday 25 July 2023 (Time) Skill/Strength: 3 sets 2/2 TGU 10 glute bridges 3 Rounds: 9 deadlifts 6 hang power cleans 3 push press :30 shuttle runs b/t *score is time
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