WOD Blog
 | Thu, Sep 14 2023 |  |
| Thursday 14 September 2023 | Warm Up Thursday 14 September 2023 |
Thursday 14 September 2023 (Rounds, Rx2, Rx3) 3 x 5:00 AMRAPs | 3:00 Rest between | Start where you left off. RX 5 Power Clean and Jerk (115/185) 10 Box Jump Overs (20/24) 5 Cal Bike RX2 5 Power Clean and Jerk (95/135) 10 Box Jump Overs (20/24) 5 Cal Bike RX3 5 Power Clean and Jerk (55/95) 10 Box Jump Overs (16/20) 5 Cal Bike
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| 1st | 7 Rx | Samantha Sy Thu, Sep 14, 2023 | | 2nd | 7+17 Rx3 | Alice Thu, Sep 14, 2023 | | 3rd | 7 Rx3 | Kenia Thu, Sep 14, 2023 | | 1st | 9 Rx | Mason M Thu, Sep 14, 2023 | | 2nd | 7+2 Rx | Luke Sy Thu, Sep 14, 2023 | | 3rd | 8 Rx2 | Matt A Thu, Sep 14, 2023 |
| Jacob Br | 7 Rx2 | | | Angela C | 6+5 Rx3 | | | Gretchen | 6+16 Rx3 | | | Shane S | 5+7 Rx3 | | | Phillip A | 6+7 Rx3 | | | David G | 7 | Mod | | Saba | 5+5 Rx3 | | | Scott P | 6+11 Rx3 | 24in | | Ryan S | 6+8 | Deadlifts | | Jack Y | 5+3 Rx2 | | | Prathap | 5+5 Rx3 | 125 | | Matt A | 8 Rx2 | | | apurva s | 5 Rx3 | | | Sam ra | 6+1 Rx2 | | | Snohitha | 6 Rx3 | | | Laura B | 4+16 | scaled | | Linda B | 6 | scaled | | Blake | 6+3 Rx2 | | | Mason M | 9 Rx | | | Ben S | 6+15 Rx | | | Autumn | 7+5 Rx3 | 65# | | Kendall B | 6+2 Rx2 | 115 | | Nilsson | 6+14 Rx2 | | | Luke Sy | 7+2 Rx | | | Samantha Sy | 7 Rx | | | Brian H | 7 Rx3 | | | Jake L | 6+10 Rx2 | | | Rees | 6+1 Rx3 | | | Mandy N | 7+18 Rx3 | | | Justin C | 6+3 Rx | | | Kenia | 7 Rx3 | | | Angel | 7+5 Rx3 | | | Kim K | 7 Rx3 | | | grant b | 7+8 Rx | | | Shane K | 5+15 Rx3 | | | Shashank g | 6+6 Rx3 | | | Jennifer A | 7+17 Rx2 | 105# | | Andrea G | 7 Rx2 | 85# 1st rnd | | Gisela | 8+5 Rx3 | | | Marilyn | 6 Rx3 | | | Alice | 7+17 Rx3 | | | Kate D | 8+5 Rx | | | Graham | 7+11 Rx2 | Row | | Steven L | 6+5 Rx3 | | | Nirup | 6+2 Rx3 | | | Norm | 6+8 Rx2 | |
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Warm Up Thursday 14 September 2023 (Time) 1:00 bike, easy pace -:15 rest :45 bike, easy/moderate pace -:30 rest :30 bike, harder/moderate pace -:45 rest :15 bike, sprint 3 sets: 5 RDLs, w barbell 5 strict press 5 air squats 6 box step overs 3 broad jumps roll and smash quads, t-spine, forearms world's greatest stretch overhead stretch on wall 5 jumping air squats 3 tuck jumps 3-5 box jump overs 5 clean deadlifts 5 high pulls 5 hang muscle cleans 5 power cleans 5 strict press 5 push press 5 push jerks, :03 sec hold at catch (hips back) 5 power clean and jerks *find wod weight*
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