WOD Blog
 | Thu, Aug 17 2023 |  |
 | Happy Birthday: Connor H |
| Thursday 17 August 2023 | Warm Up Thursday 17 August 2023 |
Thursday 17 August 2023
(Time, Rx2, Rx3)
RX
For time:
21 thrusters (65/95 lb)
3 rope climbs
15 thrusters
2 rope climbs
9 thrusters
1 rope climb
RX2
For time:
21 thrusters (55/75 lb)
1 rope climb
15 thrusters
1 rope climb
9 thrusters
1 rope climb
RX3
For time:
21 thrusters (35/45 lb)
3 rope pull-to-stands or difficult modification
15 thrusters
2 rope pull-to-stands
9 thrusters
1 rope pull-to-stand
Post-workout:
Accumulate:
2:00 L-sit hold
– Scale to complete in sets of :15 or more.
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| 1st | 6:21 Rx3 | DeVonna Thu, Aug 17, 2023 | | 2nd | 6:27 Rx3 | Saba Thu, Aug 17, 2023 | | 3rd | 6:50 Rx3 | apurva s Thu, Aug 17, 2023 | | 1st | 4:04 Rx | Mason M Thu, Aug 17, 2023 | | 2nd | 4:44 Rx | Nick T Thu, Aug 17, 2023 | | 3rd | 5:31 Rx | John B Thu, Aug 17, 2023 |
| Nick T | 4:44 Rx | | | Angela C | 4:37 Rx3 | | | Chris W | Open | scaled | | DeVonna | 6:21 Rx3 | | | Conner | 6:22 Rx2 | | | Phillip A | 5:20 Rx2 | | | Clay | 9:09 Rx3 | | | Saba | 6:27 Rx3 | | | Mason M | 4:04 Rx | | | Ryan S | 9:56 Rx3 | | | Steven T | 7:18 Rx3 | | | Prathap | 6:46 Rx3 | | | Kristie W | 5:55 Rx3 | | | Misty T | 7:12 Rx3 | | | apurva s | 6:50 Rx3 | | | Bill | 9:20 Rx3 | | | Tobie | 8:43 Rx | Legless | | Darcy C | 5:48 Rx3 | | | Autumn | 5:47 Rx3 | 45# rope climbs | | Ben S | 5:29 Rx | | | Shane S | 6:10 Rx3 | | | Nilsson | 7:39 Rx | | | Jake L | 4:36 Rx2 | | | Kate D | 7:00 Rx | | | John B | 5:31 Rx | Legless | | Kristine | 5:32 Rx3 | | | Val | 5:14 Rx3 | Welcome back! | | Shashank g | 9:00 Rx2 | | | Elijah A | 9:51 Rx2 | | | Dan | 4:03 Rx2 | | | Angel | 9:05 Rx3 | | | Avinash k | 8:20 Rx2 | | | Nirup | 7:43 Rx3 | | | Uday | 7:30 Rx2 | |
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Warm Up Thursday 17 August 2023
(Time)
2min cardio of choice
2-3 rounds:
10 alt. mountain climbers
10 air squats
5 push-up to down dog
5 knee raises from rope
banded shoulder stretches
3-way hip stretches
3 plank pulls
3 j-hook lock
3 j-hook pulls
2 half climbs
1 climb
5 clean deadlifts
5 high pulls
5 muscle cleans + elbow punches
5 front squats
5 strict press and reach
5 push press
5 thrusters
*build bar*
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