WOD Blog
 | Thu, Sep 28 2023 |  |
| Thursday 28 September 2023 | Warm Up Thursday 28 September 2023 |
Thursday 28 September 2023
(Rounds, Rx2, Rx3)
RX
16 Min AMRAP
12 Wallballs (14/20 @ 9/10)
8/10 Bike Cal
4 Power Clean (130/185)
RX2
16 Min AMRAP
12 Wallballs (14/20 @ 9/10)
8/10 Bike Cal
4 Power Clean (95/135)
RX3
16 Min AMRAP
12 Wallballs (10/14 @ 9/10)
8/10 Bike Cal
4 Power Clean (65/95)
Cool Down on a 10 minute running clock:
-Thread the needle
- Frog
- Twisted cross
- Pigeon
- Dragon
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| 1st | 6+5 Rx | Samantha Sy Thu, Sep 28, 2023 | | 2nd | 7 Rx2 | Kelley M Thu, Sep 28, 2023 | | 3rd | 5+20 Rx3 | DeVonna Thu, Sep 28, 2023 | | 1st | 6+25 Rx | Matt A Thu, Sep 28, 2023 | | 2nd | 6+23 Rx | Jacob Br Thu, Sep 28, 2023 | | 3rd | 6+11 Rx | Elijah A Thu, Sep 28, 2023 |
| Jacob Br | 6+23 Rx | | | Angela C | 5+23 Rx3 | | | DeVonna | 5+20 Rx3 | | | Austin u | 6+15 Rx2 | | | Nikki | 6 Rx3 | | | Phillip A | 0 | Open | | Jack Y | 5+17 Rx2 | | | Bharat | 4 Rx3 | scaled | | Saba | 5+14 Rx3 | | | Scott P | 6 Rx3 | | | Kelley M | 7 Rx2 | | | Prathap | 5+12 Rx3 | | | Matt A | 6+25 Rx | | | Samantha Sy | 6+5 Rx | | | Léa | 5+12 Rx3 | | | Jeffrey D | 5+13 Rx3 | | | Bill | 4 Rx3 | | | Autumn | 5 Rx2 | | | Laura B | 4+20 | 45# | | Tim G | 6+8 Rx2 | | | Blake | 7+14 Rx2 | | | Rees | 6+9 Rx3 | | | Kristie W | 7:14 Rx3 | | | Justin C | 6+22 Rx | | | Mandy N | 6+6 Rx3 | | | Nick N | 7+14 Rx3 | | | Nilsson | 6+23 Rx2 | | | Brianna W | 5+16 Rx2 | | | Elijah A | 6+11 Rx | |
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Warm Up Thursday 28 September 2023
(Time)
Foam Roll & PVC during wod explanation up to 5:00
Then:
2min bike
2 rounds:
8 air squats
4 boot strappers
8 alt single leg RDL
1min bike
2 rounds:
8 med ball cleans
8 push press
4 wallballs
Barbell Warm-up:
5 Backsquat
10 alt. elbow rotations
5 strict press
5 front squats
3 hip hinges
3 drops
3 triple extension w/shrug
3 high pulls
3 muscle cleans
1 3-position power clean
2 power cleans @ light weight
2 sets of 2 power cleans @ moderate weight
2 power cleans @ wod weight
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