WOD Blog
 | Thu, Jul 27 2023 |  |
 | Happy Birthday: Dawn T & Cole D & Chelsea B |
| Thursday 27 July 2023 | Warm Up Thursday 27 July 2023 | YOUTH Thursday 27 July 2023 |
Thursday 27 July 2023
(Rounds, Rx2, Rx3)
STRENGTH:
12:00 to work up to heavy set of 4 front squats
WORKOUT
RX
AMRAP 8:00:
4/4 single arm DB thrusters (35/50)
48 double-unders
RX2
AMRAP 8:00:
4/4 single arm DB thrusters (25/35)
48 double-unders or 1:00 DU practice
RX3
AMRAP 8:00:
4/4 single arm DB thrusters (15/25)
30 penguin taps
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| 1st | 6 + 21 Rx | Nichole Thu, Jul 27, 2023 | | 2nd | 5 Rx2 | Avinash k Thu, Jul 27, 2023 | | 3rd | 5+8 Rx3 | apurva s Thu, Jul 27, 2023
Saba Thu, Jul 27, 2023 | | 1st | 6+3 Rx | Matt A Thu, Jul 27, 2023 | | 2nd | 4 + 5 Rx | Jacob Br Thu, Jul 27, 2023 | | 3rd | 6 Rx2 | Prathap Thu, Jul 27, 2023
Dan Thu, Jul 27, 2023 |
| Jacob Br | 4 + 5 Rx | 215 | | Angela C | 7 + 14 Rx3 | 80 | | Phillip A | 4 + 1 Rx | 175 | | Dan | 6 Rx2 | 185 PR | | David G | 4 + 4 Rx3 | 100 | | Saba | 5 + 8 Rx3 | 55 | | Ryan S | 4 + 20 Rx2 | 125 | | Nichole | 6 + 21 Rx | 115 | | Jack Y | 4 + 30 Rx2 | 155 | | Scott P | 4 + 30 Rx2 | 135 | | Prathap | 6 Rx2 | | | Kristie W | 7+2 Rx3 | | | Matt A | 6+3 Rx | | | apurva s | 5+8 Rx3 | | | Keith P | 6+30 Rx3 | | | Mandy N | 5+8 Rx3 | | | Kelley P | 5+8 Rx2 | 105 | | Autumn | Mod | :-) | | Ben S | 3 Rx | 225 | | Jennifer A | 5+4 | 200m run / 135 | | Shelley S | 7+15 Rx3 | 115 | | Jessica L | 5 Rx2 | 135 | | Jake L | 4 Rx | 185 | | Darcy C | 4+8 Rx2 | 105 | | Redj | 5 Rx3 | | | Tobie | 4+4 Rx | 275 | | Noah Ma | 3 Rx2 | 💪🏼 | | Elijah A | 5+4 Rx2 | 185 | | Norm | 5 Rx2 | 195 sets of 5 | | Justin C | 4+8 Rx2 | 295 | | Shane K | 4+15 Rx2 | 145 | | Shashank g | 4 Rx3 | | | Steven L | 4+8 Rx2 | | | Avinash k | 5 Rx2 | | | Uday | 5 Rx3 | |
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Warm Up Thursday 27 July 2023
(Time)
200-m jog
1 set:
10 alternating spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
:30 jumping jacks
1 set:
10 air squats
10 bootstrappers
10 banded strict press
10 banded overhead squats
:30 mountain climbers
thoracic opener on foam roller
elevated child's pose
wall hip stretches
wrist mobility
8 alt. elbow punches
6 tempo front squats (:03 hold in bottom)
4 front squats
*strength*
WOD PREP
2/2 SA DB thruster (lt wt)
25ft waiter walk/arm
2/2 SA DB thruster (wod wt)
1:00 DU progressions/practice
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YOUTH Thursday 27 July 2023
(Time)
Skill: Teach points of performance and progressions towards each movement for current ability levels
12min Tabata (6x)
For reps: (:20 of work / :10 of rest)
1- Tabata pull-ups
2- Tabata push-ups
3- Tabata sit-ups
4- Tabata air squats
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