WOD Blog
 | Tue, Aug 23 2022 |  |
 | Happy Birthday: apurva s |
| Tuesday 23 August 2022 | Warm up 23 August 2022 | KIDS Tuesday August 23 2022 | TEENS Tues 23 August 2022 |
Tuesday 23 August 2022
(Rounds, Rx2, Rx3)
STRENGTH (Snatch Complex) (TC: 10)
EVERY 1:30 x 6 SETS* 1 Snatch High Pull
+ 1 Hang Power Snatch +1 Power Snatch
*Start Moderate-Light and build up to Moderate-Heavy.
THEN:
AMRAP x 15 MINUTES
1 Power Snatches (155/105) *
15 Box Jumps (24/20)
100m Run
*Add 1 rep of Power Snatch after every full round (1,2,3,4 and so on...).
RX 2:
1 Power Snatches (115/75)*
15 Box Jumps (20/16)
100m Run
RX 3:
1 Power Snatches (95/65)
15 Box steps up @ 20/16 or Jumps @ plates
100m Run
Time permitting:
2-3 SETS
8/8 Single Leg Glute Bridge-Up -Immediately Into-
15 DB Glute Bridge-Ups -Immediately Into-
:45 Glute Bridge Hold
-Rest as Needed b/t Sets-
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| 1st | 6+6 Rx2 | Samantha Sy Tue, Aug 23, 2022 | | 2nd | 7+1 Rx3 | Léa Tue, Aug 23, 2022 | | 3rd | 6+1 Rx3 | DeVonna Tue, Aug 23, 2022 | | 1st | 6+22 Rx | Justin B Tue, Aug 23, 2022 | | 2nd | 6+2 Rx | John B Tue, Aug 23, 2022 | | 3rd | 6+1 Rx | Luke Sy Tue, Aug 23, 2022 |
| DeVonna | 6+1 Rx3 | scaled | | Chris W | 0 | Open | | Nick T | 0 | Open | | Angela C | 7+6 Rx3 | scaled | | Lori A | 6+13 Rx3 | scaled | | Caity R | 5+9 Rx3 | scaled | | Corey | 5+7 Rx3 | scaled | | Jacob Br | 6+5 Rx3 | scaled | | Jules | 7+19 Rx2 | scaled | | Mauricio | 6 Rx3 | | | Dylan Wa | 0 | Open | | Eric D | 6+12 Rx2 | | | Andrew b | 7 Rx3 | | | Luke Sy | 6+1 Rx | | | Tad | 5+21 Rx3 | | | Natalie M | 5+13 Rx3 | | | Hillary | 7 Rx3 | | | Charles S | 5+7 Rx | | | Chip | 6+8 Rx3 | | | Naomi | 6 Rx3 | | | Sierra D | 6 Rx3 | | | Ashley S | 6+3 Rx3 | | | Travis | 6 Rx3 | | | Molly O | 6+5 Rx3 | | | Tim G | 6 + 1 Rx2 | | | Ben S | 7+3 Rx2 | | | Blake | 6 Rx2 | | | Autumn | Open | scaled | | Mela | 6+7 Rx3 | | | Ben K | 5+21 Rx3 | | | Nilsson | 6+3 Rx2 | | | Sam Re | 6+4 Rx | | | Joshua h | 6+17 Rx2 | | | Jake L | X +5 Rx3 | | | April | 6+3 Rx3 | | | Chris G | 6+7 Rx2 | | | Samantha Sy | 6+6 Rx2 | | | Charles R | 7+4 Rx | | | Jennifer A | 7+6 Rx3 | | | Val | 5+21 | scaled | | Darcy C | 6+7 Rx3 | | | Charlie E | 6+3 Rx3 | | | Nikki | 5 Rx3 | | | Brian H | 6 Rx3 | | | Tobie | 7+23 Rx3 | | | Amanda Lo | 6+22 Rx3 | | | Gena | 5+6 Rx3 | | | Josh O | 6+1 Rx3 | | | Léa | 7+1 Rx3 | | | Jenni | 6 Rx3 | | | grant b | 5+21 Rx | | | John B | 6+2 Rx | | | Kristine | 7+15 Rx3 | | | Sara T | 6 Rx3 | | | Justin B | 6+22 Rx | | | Kate D | 5+4 Rx | | | Olivia D | 7 Rx3 | | | Graham | 7+3 Rx2 | | | Joe W | 7 Rx3 | |
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Warm up 23 August 2022
(No Results Tracked)
WARM-UP
2 ROUNDS
200m Run
8 Lunges + PVC Passthrough
8 PVC Deadlifts
8 Hollow Rocks
Into...
2 ROUNDS
100m Run
8 Barbell Behind the Neck Press
8 Step-Ups*
8 Frog Hops (AKA up-downs)
*Switch to Box Jumps on 2nd Round
Pre-Strength
5 Midshin Highpulls
5 Hang Power Snatches
6 Midshin Power Snatches
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KIDS Tuesday August 23 2022
(Time)
skill: 3x3 pvc overhead squat (learn tempo)
WOD: Stations 4 rounds of 40 sec work, 20 sec rest
-box jumps
-plank plate slides
-pvc thrusters
-100 meter run
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TEENS Tues 23 August 2022
(Time)
Push Press Review
10-8-6-4-2
Push press
Burpee step overs
*30 singles & 10 sit ups on the dash
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