WOD Blog
 | Tue, Sep 12 2023 |  |
| Tuesday 12 September 2023 | Warm Up Tuesday 12 September 2023 |
Tuesday 12 September 2023 (Rounds, Rx2, Rx3) 5 Rounds of: NFT 7/7 Light Wt Bulgarian Split Squat 100m SA Waiters Walk RX AMRAP 12: 12 ring dips 12 KB swings (53/70) 60 Double Unders RX2 AMRAP 12: 12 Assisted ring dips 12 KB swings (35/53) :60 Double Under practice RX3 AMRAP 12: 12 Box dips 12 KB swings (25/35) 60 Single Unders
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| 1st | 3+8 Rx | Samantha Sy Tue, Sep 12, 2023 | | 2nd | 6 Rx3 | Kenia Tue, Sep 12, 2023 Alice Tue, Sep 12, 2023 | | 3rd | 5+12 Rx3 | DeVonna Tue, Sep 12, 2023 | | 1st | 4+7 Rx | John B Tue, Sep 12, 2023 Ben Bar Tue, Sep 12, 2023 | | 2nd | 4+5 Rx | Matt A Tue, Sep 12, 2023 | | 3rd | 3-+35 Rx | Mason M Tue, Sep 12, 2023 |
| Brian B | 4 Rx3 | | | Jacob Br | 4+41 Rx2 | | | DeVonna | 5+12 Rx3 | | | Angela C | 6+54 Rx3 | | | Shane S | 4+25 Rx3 | | | Nikki | 6 Rx3 | | | Phillip A | 3+25 Rx2 | | | Gretchen | 2+32 | scaled | | Cody P | 4+24 Rx3 | | | Mauricio | 4 Rx2 | | | Scott P | 3+18 Rx2 | | | Ben Bar | 4+7 Rx | | | Ryan S | 4 | Flys | | David G | 3 | Row | | Jack Y | 4+6 Rx3 | | | Mason M | 3-+35 Rx | | | Sierra D | 4+71 Rx3 | 53# | | Michelle M | 5+64 Rx3 | | | Michael M | 5 Rx3 | | | Erin B | 5+7 Rx3 | | | Matt A | 4+5 Rx | | | Misty T | 4+12 Rx3 | | | Snohitha | 7+18 Rx3 | | | Emily B | 5+12 Rx3 | | | Nilsson | :) Rx | | | Linda B | 4 | Bike | | Laura B | 6 Rx3 | | | Bill | 3 Rx3 | | | Jasmin | 3+5 Rx2 | 44# | | Ashley Fi | 4 Rx2 | | | Adam D | 4+24 Rx2 | | | Molly O | 5 Rx2 | | | Ben S | 💪🏼💪🏼 | scaled | | Kendall B | 4+12 Rx3 | | | Autumn | 5 Rx2 | | | Léa | 4+24 😃 | Bike | | Val | 3+18 Rx3 | | | Rees | 4+37 Rx3 | | | Jake L | 4+2 Rx2 | | | Justin C | 4+24 Rx2 | | | grant b | 4+8 Rx2 | | | Kim K | 4+29 Rx3 | 35# | | Brian H | 5 Rx3 | Ring dips/DU | | Nick N | 4+20 Rx2 | | | Mandy N | 5 | Mod | | Samantha Sy | 3+8 Rx | | | John B | 4+7 Rx | | | Kristine | 8+2 Rx3 | | | Alice | 6 Rx3 | 35# | | Gisela | 5+24 Rx3 | | | Kenia | 6 Rx3 | | | Shashank g | 6 Rx3 | | | Elijah A | 5+4 Rx3 | | | Graham | 3+59 Rx | | | Uday | 6+24 Rx3 | | | Vinil | 5 Rx3 | | | Nirup | 5 Rx3 | | | Steven L | 4+79 Rx3 | |
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Warm Up Tuesday 12 September 2023 (Time) 100m run 20 jump ropes 2 sets: (:20/:10) lunges push-ups supermans hollow rocks top of rings hold / bottom of rings hold 20 jump ropes 100m run smash: pecs, delts, forearms doorway pec stretch wrist/forearm stretches 5 jump to negative ring dips 5 toe assisted ring dips 3-5 ring dips 5/5 unweighted bulg. split squats 5 kb hikes 5 russian swings 5 kbs 100m waiter walk, swap arms halfway *strength session* PRE WOD: 3 ring dips 6 KBS 20 DUs
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