WOD Blog
 | Tue, Aug 8 2023 |  |
| Tuesday 8 August 2023 | Warm Up Tuesday 8 August 2023 | YOUTH Tuesday 8 August 2023 | Other Results |
Tuesday 8 August 2023
(Rounds, Rx2, Rx3)
Strength: 8min EMOM
3 power cleans
– Build in load every minute, maintaining sound technique.
RX
AMRAP 12:
36 double-unders
6 full cleans (95/135 lb)
RX2
AMRAP 12:
36 double-unders or :30 attempts
6 full cleans (75/115 lb)
RX3
AMRAP 12:
48 single-unders
6 full cleans (65/95 lb)
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| 1st | 8 Rx | Samantha Sy Tue, Aug 8, 2023 | | 2nd | 6+38 Rx2 | Nichole Tue, Aug 8, 2023 | | 3rd | 7 Rx3 | Avinash k Tue, Aug 8, 2023 | | 1st | 7+35 Rx | Matt A Tue, Aug 8, 2023 | | 2nd | 7 Rx | Luke Sy Tue, Aug 8, 2023 | | 3rd | 6+1 Rx | Nilsson Tue, Aug 8, 2023 |
| Jacob Br | 4+24 Rx | | | Angela C | 7+49 Rx3 | 55# | | DeVonna | 6+48 Rx3 | 45# | | Phillip A | 6 Rx2 | | | Nick T | 0 | scaled | | Chris W | 0 | scaled | | Austin W | 0 | scaled | | Dan | 8+5 | scaled | | Nikki | 6+6 Rx3 | | | Cody P | 6 Rx2 | | | Mauricio | 5+48 Rx3 | | | Saba | 6 Rx3 | | | Clay | 8+30 | Power | | Jack Y | 6+51 Rx3 | | | Luke Sy | 7 Rx | | | Nichole | 6+38 Rx2 | | | Matt A | 7+35 Rx | | | Scott P | 6+51 Rx3 | | | Redj | 7 Rx3 | | | Emily B | 6+48 Rx3 | | | Nilsson | 6+1 Rx | | | Kristie W | 8+45 | Scaled #55 | | Bill | 4 | Scaled #35 | | Emily K | 8+37 Rx | | | Molly O | 7 | #55 | | Blake | 5 Rx | | | Ben S | 3+36 Rx | | | Justin B | 5+37 Rx | | | Darcy C | 6 Rx2 | | | Kim K | 9 | Mod/ pwr cln | | William K | 7+38 Rx | | | Amanda Lo | 6+36 Rx3 | | | Jake L | 6+5 Rx2 | | | Brian H | 5+39 Rx3 | | | Rees | 6+48 Rx3 | | | April | 7+48 Rx3 | | | Caitlyn | 5 Rx | | | grant b | 8+10 Rx | | | Samantha Sy | 8 Rx | | | Kristine | 9+48 Rx3 | | | Jules | 6+20 Rx | | | Mandy N | 6 Rx3 | | | John B | 5+20 Rx | | | Tim G | 4+40 Rx | | | Nick N | 7 Rx3 | | | Angel | 4 Rx3 | | | Charles S | 4+10 Rx | | | Brianna W | 5+36 Rx2 | | | Justin C | 6+39 Rx2 | | | Conner | 4 Rx2 | | | Shelli A | 6+40 Rx | | | Shashank g | 7+3 Rx3 | | | Elijah A | 6+50 Rx3 | 135 | | Amber B | 6 Rx3 | Mod 35# | | Norm | 7 Rx3 | 115 | | Uday | 6+39 Rx3 | 85 | | Steven L | 6+39 Rx3 | | | Avinash k | 7 Rx3 | 85 |
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Warm Up Tuesday 8 August 2023
(Time)
1 set:
:30 single-unders
10 alternating spidermen
10 air squats
– Hold the bottom of each squat for :02.
1 set:
:30 single-single-double
10 hamstring kick-ups/side
10 air squats
– No pause at the bottom.
1 set:
:30 double-unders
5/5 90/90 hip rotations
10 counterbalance plate squats (10-15 lb)
– Hold the bottom of each squat for :02.
foam roll, hip flexors, quads, glutes, traps
wall hip stretches
frog stretch
5 clean deadlifts
5 high pulls
5 muscle cleans
5 power cleans
5 front squats
5 full cleans
*Strength*
Optional WOD PREP
MINI ROUNDS | 5:00
1 set:
3 unbroken squat cleans
– Use a load that is lighter than workout weight.
1 set:
15 double-unders
3 unbroken squat cleans
– Use workout weight.
1 set:
15 double-unders
6 unbroken squat cleans
– Use workout weight.
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YOUTH Tuesday 8 August 2023
(Time)
Every :90 for 9mins:
1 strict press
2 push press
3 push jerk
16mins to play Deck of Cards:
Ace- 1 min Rest
Joker- 200 Meter Run
Hearts- Gob Squats
Spades- Burpees
Diamonds- Situps
Club- KBS
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