WOD Blog
 | Tue, Oct 9 2018 |  |
| Tuesday 9 October 2018 | Kids, October 9, 2018 | Teens, Tues. Oct 9th | Pull Up Progression Day 17 |
Tuesday 9 October 2018 (Reps) Partner wod Four rounds for max reps of: 1 Minute of HSPU 1 Minute of Deadlifts (135/95) 1 Minute of ALT Wall Ball Shots (20/14 lbs) 1 Minute of Med Ball Sit-Ups (20/14) 1 Minute of Hang Power Cleans Rest 1 minute
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| 1st | 532 Rx | Kelley M Tue, Oct 9, 2018 | | 2nd | 427 | Samantha Sy Tue, Oct 9, 2018 | | 1st | 512 Rx | Nilsson Tue, Oct 9, 2018 Luke Sy Tue, Oct 9, 2018 | | 2nd | 450 Rx | Nick T Tue, Oct 9, 2018 | | 3rd | 512 | Chip Tue, Oct 9, 2018 |
| Jason W | 519 Rx | | | Chris W | 519 Rx | | | Nick T | 450 Rx | | | Corie | 459 | Not Rx | | Barbara | 545 | Not Rx | | Bill | 545 | Not Rx | | Jason M | 632 | Not Rx | | Chris D | 450 | Not Rx | | Chip | 512 | 115 | | Luke Sy | 512 Rx | | | Ericka | 532 Rx | | | Julie P | 590 | S | | Bridget | 590 | S | | Kelley P | 418 | 65 solo | | Nestor | 511 | S | | Jason G | 511 | S | | Kelley M | 532 Rx | | | Josh H | 660 Rx | | | Charlie E | 565 | Mod | | Mandy N | 559 Rx | | | Nick N | 559 Rx | | | Ashley E | 439 | Mod | | P.C. | 439 | Mod | | Woody | 376 | 115 | | Melissa | 565 | Mod | | Bryan | 538 Rx | | | Julia A | 564 | Not Rx | | Kaitlyn | 564 | Not Rx | | Matthew Gu | 0 | Open gym | | Caroline | 0 | Open gym | | Lisa Y | 487 | S | | Kristie R | 487 | S | | Samantha Sy | 427 | S | | Jordyn | 493 | S | | Jake L | 512 Rx | | | Nilsson | 512 Rx | | | Austin H | 636 | S | | jamey | 427 | S | | Jordan B | 574 | KB Press | | Dawn B | 515 | Not Rx | | Alex H | 506 Rx | | | Mariah | 506 Rx | | | Ashley P | 626 | Not Rx | | Ashley G | 381 | Not Rx | | Liz | 515 | Not Rx | | Misty E | 413 | Not Rx | | Matt S | 483 | Not Rx | | Will T | 674 | Not Rx | | James An | 483 | Not Rx | | Stephanie L | 324 | Not Rx |
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Kids, October 9, 2018 (Time) Warm-up game: pizza game “Beast Master” 3 rounds for time: 3 Rope climbs (or rope pulls) 3 Rolls (forward or log) 6 V-ups 6 Push-ups 9 Front squat or goblet squats 9 Box jumps Game: vote !!
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Teens, Tues. Oct 9th (Reps) Strength: Power Clean 5x3 @ 80% 6 Min. Alternating TABATA: Knee Raises Pushups Rest 6 Mins. 6 Min. Alternating TABATA: ABMAT Situps Lunges
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Pull Up Progression Day 17 (Check In) Max Effort Pull Up Then: 8 Jumping Negatives (5 Second decent) 10 sets of 2 Jumping Pull Ups 2 Sets of Modified L-Sits: 10 / 15 / 20 second hold
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