WOD Blog
 | Thu, Aug 3 2023 |  |
| Thursday 3 August 2023 | Warm Up Thursday 3 Aug 2023 | YOUTH Thursday 3 August 2023 | Other Results |
Thursday 3 August 2023 (Time, Rx2, Rx3) RX 3 rounds for time: 400-m run 21 KB swings (35/53 lb) 12 pull-ups RX2 3 rounds for time: 400-m run 21 KB swings (26/35 lb) 12 pull-ups RX3 3 rounds for time: 200-m run 21 KB Swings (18/26 lb) 12 jumping pull-ups
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| 1st | 11:32 Rx | Nichole Thu, Aug 3, 2023 | | 2nd | 11:42 Rx2 | Kelley M Thu, Aug 3, 2023 | | 3rd | 10:23 Rx3 | Erin B Thu, Aug 3, 2023 | | 1st | 9:15 Rx | John B Thu, Aug 3, 2023 | | 2nd | 9:19 Rx | Matt A Thu, Aug 3, 2023 | | 3rd | 10:46 Rx | Nick T Thu, Aug 3, 2023 |
| Nick T | 10:46 Rx | | | Phillip A | 14:55 Rx | | | Brian B | 11:41 Rx3 | | | Angela C | 12:26 Rx3 | 400m & 26# | | Dan | 11:31 Rx2 | | | Conner | 13:37 Rx2 | | | Caity R | :) | scaled | | Jacob Br | 11:07 Rx | | | David G | 12:35 | RR | | Mauricio | 12:13 Rx3 | | | Saba | 11:39 Rx3 | | | Ryan S | 12:47 Rx3 | | | Nichole | 11:32 Rx | | | Jack Y | 13:04 Rx3 | | | Prathap | 14:36 Rx2 | | | Michael M | 11:49 Rx3 | | | Erin B | 10:23 Rx3 | | | Matt A | 9:19 Rx | | | Keith P | 10:47 Rx | | | Scott P | 11:01 Rx3 | | | Nilsson | 15:03 Rx | | | Natalie M | 18:08 | Body Rows | | Kristie W | 12:20 Rx3 | 400m & 26# | | Amy S | 15:23 Rx3 | 400m/26# kbs | | Noah Ma | 15:04 Rx | | | Chip | 14:06 | Body Rows | | Kelley M | 11:42 Rx2 | | | Lindsay R | 11:48 | VRR | | Amanda Lo | 13:30 Rx | | | Autumn | 0 | Open | | Ben S | 10:37 Rx | | | Kelley P | 12:53 Rx | | | William K | 9:05 Rx | | | Adam D | 12:10 Rx | | | Josie | 15:58 Rx2 | | | Brian H | 11:13 Rx2 | | | Samantha Sy | Open | scaled | | Rees | 8:00 Rx3 | | | Mandy N | 11:24 Rx2 | | | Tim G | 11:44 Rx | | | Kristine | 7:37 Rx3 | | | Becky | 8:27 Rx3 | | | John B | 9:15 Rx | | | Jake L | 15:08 Rx | | | grant b | 9:29 Rx | | | Shane K | 14:10 Rx2 | | | Justin C | 13:39 Rx | | | Shashank g | 14:53 Rx2 | Rx KB Mod PU | | Elijah A | 12:26 Rx | | | Avinash k | 13:40 Rx3 | | | Norm | 13:17 Rx | | | Sam ra | 13:15 Rx2 | Rx KB MOD PU | | Skye | 10:30 Rx3 | | | Steven L | 15:12 Rx2 | Rx KB Mod PU | | Nirup | 10:03 Rx3 | Rx PU |
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Warm Up Thursday 3 Aug 2023 (Time) 1 set: 10 Samson lunge steps 20 shoulder taps 10 push-ups 20 jumping jacks 100-m run 1 set: 10 air squats 20 shoulder taps 10 scap pull-ups 20 jumping jacks 100-m run 1 set: 10 jumping air squats 20 shoulder taps 10 ring rows or 5 strict pull-ups 20 jumping jacks 200-m run Foam Roll: lats, glutes, hamstrings, calves forearm and wrist mobility 3/3 world's greatest stretch lat stretch on rig 5 kb deadlifts 5 kb hikes 5 russian swings 5 kbs 5 scap pulls 3 scap retracts 1-3 strict pull ups 5 kip swings 5 kipping pull ups
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